Crossfit North Cloud – CrossFit
Weightlifting
Bench Press (8 x 3 (@21X1))
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1
Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.
Metcon
Metcon (Time)
Two rounds for time of:
25 Calories of Rowing
20 Single-Arm Dumbbell Push Press* (50/35 lbs)
15 Toes to Bar
10 Burpees
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
**You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.
***This workout should be in the 8-11 minute range.
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