Crossfit North Cloud – CrossFit
Weightlifting
Deadlift (3-RM)
Take 15 minutes to build to a 3-Rep Max Touch and Go Deadlift.
A few things…
1. Deadlift like you are in a library, it shouldn’t be loud and shouldn’t bounce from the ground.
2. There is no recommended rep scheme, everyone is going to be different. BUT, you should have at least 20 reps in before you go for that true 3 rep max.
3. Start VERY light, your first set should feel like you can rip it off the ground (definitely less than 50%).
Metcon
Metcon (4 Rounds for reps)
With a partner, complete four sets EACH for max reps of:
60 seconds of Double-Unders OR Single-Unders (Divide Singles in half)
30 Seconds of DB Snatch (50/35)
*Partners alternate 90 second sets (rounds). “I Go, You Go”
*Snatches must be done in sets of 5 per arm…i.e. 5 left then 5 right then 5 left.
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