Crossfit North Cloud – CrossFit
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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