Motorsport

Crossfit North Cloud – CrossFit

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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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