Crossfit North Cloud – CrossFit
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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