Crossfit North Cloud – CrossFit
Weightlifting
Deadlift (5 x 5)
Five sets of:
Deadlift x 5 reps @ 21X1
Rest 2 minutes
*Keep all sets above 75% of your 1-RM.
**Tempo**
You’ll lower the bar back to the floor for a two second count, one second pause at the floor, explosive drive to the top of the rep, and then one second pause at the top position.
***Keeping a tight midline is increasingly more important since we are prolonging the time under tension. If you feel any sort of flexion (rounding) of the lumbar (lower back/spine), immediately drop the bar.
Metcon
Metcon (Time)
Five rounds for time of:
400 Meter Run/500 Meter Row
40 Double-Unders
10 Deadlifts (225/155 lbs)
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