Crossfit North Cloud – CrossFit
Weightlifting
Every 2 minutes, for 10 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 minutes, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
Shoulder Press (1-RM)
Push Press (Max Reps)
Metcon
Metcon (4 Rounds for time)
Every 3 minutes, for 12 minutes complete for time:
21 KB Swings (53/35)
15 Pullups
9 Burpees
*Rest the remaining time in the 3 minutes.
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