Somewhere I Belong

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Accumulate 30 Calories on Bike/Row/Ski

Then…

Scorpion x :30/side

Push-up Position (bottom) Hold x :30 seconds

PVC Passthroughs x 20

Walking Lunges x 20

Ring Rows x 20

Then…

2 sets of Bench Warmup:

10 Reps – No Tempo w/Empty Bar

8 Reps all Tempo w/less than 50% of Max

Weightlifting

Bench Press (5 x 2+6 – Weight Across)

Every 3 minutes, for 15 minutes (5 sets) of:

Bench Press x 2 reps @ 21X1 + 4-6 reps @ No Tempo

*Perform the first 2 reps with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately without racking perform 4-6 reps with no tempo restriction.

**A good goal would be to use 75-80% of your 1-RM bench press.

***Focus on moving the barbell as quickly as possible from your chest to full elbow extension.

Metcon

Metcon (Time)

With a partner, complete for time:

100/85/70 Calorie Assault Bike

50 Thrusters (115/75)
*Both partners are working at the same time on both movements.

**Time Cap is 10 Minutes

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