Separate Ways

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Wall Slides x 10 @ 3131

Crossover Symmetry Activation

Kettlebell Halos x 10 (5 each direction)

Followed by…

500 M. Row

Two Sets:

Push Press x 5 (lightish weight or barbell only)

Overhead Alternating Reverse Lunges x 10 reps

Thrusters x 5

Front Rack Lunges x 10 reps

Weightlifting

Every 2 minute, for 12 minutes (6 sets):

Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+, 100+

Once you have found your 1-RM, then immediately perform the following:

Push Press x Max Reps @ 80-85% of today’s 1-RM

Shoulder Press (1-RM)

Push Press (Max Set)

*Push Press only. No Push Jerk (no re-dip)

** As you press, flex your glutes and quads to prevent yourself form reversing your knees to dip under the bar.

***Drive your knees forward in the dip, keeping your chest from caving forward as you enter the drive and press portions of the movement.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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