Crossfit North Cloud – CrossFit
Weightlifting
Metcon (No Measure)
Three sets for max reps of:
Unbroken Bench Press (Males = 90% of Bodyweight/Females = 70%)
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes
Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.
Bench Press (Unbroken Sets)
Strict Pull-ups (Largest unbroken set.)
*Strict-no kip or butterly.
Metcon
Metcon (3 Rounds for time)
Every 3 minutes, for 9 minutes (3 sets) for times:
Row 250 Meters
50 Double-Unders
10 Push Presses (115/75 lbs)
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