04/22/2019

Crossfit North Cloud – CrossFit

View Public Whiteboard

Weightlifting

Deadlift x 15 reps @ 2011

Rest 20 seconds

60 second Plank Hold

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 20 seconds

60 seconds of Pank Hold

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 20 seconds

60 seconds of Plank Hold

***Weight should increase across the sets…

i.e. 15 Reps @225, 10 Reps @275, 5 Reps @335

Deadlift (Heavy 5-Rep)

Metcon

Metcon (4 Rounds for reps)

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Power Cleans (115/75 lbs)

10 Push Press (115/75 lbs)

*Rest 2 minutes between sets and complete a total of 4 sets for max reps.

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