Mo Bamba

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 SkiErg

Followed by…

Four Sets (alternate sides to complete 2 sets on each side):

Kettlebell Windmill x 5

Waiter Carry x 100 ft.

Suitcase Deadlift x 5

Suitcase Carry x 100 ft.

Single-Leg Kettlebell Deadlift x 5

Weightlifting

Deadlift (5 x 1)

WARMUP SETS:

1 – 5 @ 50%

2 – 4 @ 60%

3 – 3 @ 70%

4 – 2 @ 80%

5 – 1 @ 85%

Every 2 minutes, for 10 minutes (5 sets):

Deadlift x 1 rep @ 90-95% of TRAINING 1-RM (not a TRUE 1-RM)

*A TRAINING 1-RM is the weight you can move successfully without mechanical failure.

**If you begin to lose positioning or proper mechanics, terminate the set and reduce weight immediately.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Toes to Bar

10 Alternating Single-Arm OH Lunges (50/35)

10 Pullups

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