Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Accumulate 30 Calories on Row/Bike/Ski
Wall Slides x 10 @ 3131
Y’s, T’s & W’s x 5 per position
Followed by…
Three Sets:
Shoulder Press x 5
Back Squat x 5
Good Morning + Squat x 5
Behind the Neck Shoulder Press (or Push Press) x 5
Close Grip Overhead Squat x 5
Weightlifting
Shoulder Press (1-RM)
Every 2 minute, for 10 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 75, 80, 85, 90, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
1 Set for Max Reps of:
Push Press @ 80-85% of today’s 1-RM
Push Press (Max Reps @ 80% of 1-RM Strict Press)
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Rx Box Jumps: 24/20
*This should be a less than 15 minute workout…push the pace to keep rounds consistent!
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