Crossfit North Cloud – CrossFit
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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