Crossfit North Cloud – CrossFit
Weightlifting
Deadlift (10,8,6,4,2)
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 8 reps @ 65%
*Set 3 – 6 reps @ 80%
*Set 4 – 4 reps @ 90%
*Set 5 – 2 reps @ 95% +
Rest approximately 2 minutes between sets.
This should be based off of previously tested 1-RM.
Metcon
Metcon (Time)
With a partner, complete 2 Rounds for time of:
50 Handstand Pushups
50 Calorie Row
50 DB Snatches (55/35)
Scaling:
50 Hand Release Pushups
50 Calorie Row
50 DB Snatches (45/25)
*Reps can be partitioned however partners desire.
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