11/4/2019

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

500 M. Row

Wall Slides x 10 @ 3030

Tempo Pushups x 10 (3 seconds down/3 second pause/up fast)

Followed by…

2 Sets of:

Parallette Shoot-Throughs x 5 reps

Kettlebell Taters x 5 Reps

Paloff Hold Lunges Side Steps x 5 each leg

Weightlifting

Bench Press (10 x 3)

Every 90 seconds, for 15 minutes (10 sets):

Bench Press x 3 reps @ 65-70% of 1-RM Bench Press

*The goal is to move the barbell as quickly as possible from your chest to full elbow extension.

**Next week we will 1-RM bench press, so the goal is to build up across the first 5 sets and then do your last 5 sets across.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

40 Double-Unders

20 Push Presses (95/65 lbs)

10 Chest-to-Bar Pull-Ups

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