Stir Fry

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3 Minutes on Assault Bike


Two Sets of:

Scapular Pull-Ups x 5

Plank Shoulder Taps x 10

Mountain Climbers x 20

Static Hang from Pullup Bar x 30 Seconds


Push Press (6 x 3)

*Take 10 minutes to build across the 6 sets to today’s heavy 3 rep push press.

**Note: Push Press: Dip/Drive/Press…no Re-Dip after the Drive portion of the lift.

***Keys to getting better at push press..1. quick drive from the bottom. 2. squeeze your glutes and quads as you press. 3. As the bar passes your forehead push your head through to finish underneath the bar.


Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 10 of:

20/15 Calorie Row

20 Single-Arm DB Hang Clean & Jerk (55/35)

20 Burpees Over-the-DB

Leave a Reply

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

You are commenting using your 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: