05/17/2019

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Twice Through:

Run 400 M.

Scapular Push-Ups x 15

Lunge w/ Twist x 20

Followed by…

Double-Under Practice x 3-5 minutes

*If you are solid with your DUs, then spend this time working on a gymnastic weakness of your choice.

Accessory Work

Four sets of:

Barbell Hip Thrusts x 5 reps @ 20X1

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 30 seconds

Seated DB Shoulder Press x 5 Reps @20X1

Rest 30 seconds

Seated DB Shoulder Press (5,5,5,5)

Metcon

Metcon (AMRAP – Rounds and Reps)

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

30 Double-Unders/60 Single-Unders

10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: