04/24/2019

Crossfit North Cloud – CrossFit

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Accessory Work

Four sets of:

Barbell Z-Press x 5 reps

Rest 60 seconds

Weighted Strict Pull-Up x 5 reps

Rest 60 seconds

Build over the course of the five sets to today’s heavy 5-RM for both movements.

Z-Press (Heavy 5-RM)

From the Rack:

https://www.youtube.com/watch?v=kj16PSRuwKA&feature=youtu.be&disable_polymer=true

Z-Press (Heavy 5-RM)

From the Rack:

https://www.youtube.com/watch?v=kj16PSRuwKA&feature=youtu.be&disable_polymer=true

Weighted Pull-ups (Heavy 5-RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

40 Double-Unders or 80 Single-Unders

10 Alternating Dumbbell Snatches (50/35 lbs)

10 Chest-to-Bar Pull-Ups
*Both DU and SU are Rx.

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