Crossfit North Cloud – CrossFit
Weightlifting
Front Squat (E2 x 16 (4,4,3,3,2,2,1,1))
Every 2 minutes, for 16 minutes (8 sets) of:
Front Squat
*Set 1 – 4 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 2 reps @ 88%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90+%
If you don’t know your 1-RM, simply use today to build to something heavy, using the percentages as perceived effort guidelines.
Metcon
Metcon (3 Rounds for calories)
Every 5 minutes, for 15 minutes (3 sets for max calories):
90 Seconds of Rowing
*Note number of calories achieved in each set.
**Go all out on these and trust/test your ability to recover between sets.
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