Let Me Blow Ya Mind

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds of:

:30 SkiErg

:30 Handstand Hold (DB OH Static Hold)

:30 Pushups

:30 Sots Press

Then…

(3 sets):

Tall Jerk x 3 reps

Build over the course of the 3 sets. This is a warmup/positional exercise, the focus is not on heavy weight.

Weightlifting

Push Jerk (6 x 3)

(6 sets):

Push Jerk x 3 reps

Suggested loading per set (by %): 65, 70, 73, 76, 78, 80

Metcon

Metcon (5 Rounds for reps)

Against a 2-minute running clock…

12/10 Calories of Assault Bike

Max Reps of Devil Press (50/35) in remaining time

Rest 2 minutes, and repeat for a total of five sets.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: