Drops of Jupiter

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 SkiErg

Directly into…

:60 Squat Hold (bottom)

Then…

2 Rounds:

10 Dumbbell Hang C&J (very light)

10 Hand-Release Pushups

Weightlifting

Shoulder Press (2 x 8 (ascending weight every 2 sets))

Shoulder Press

*Sets 1-2 = 2 rep @ 65-70%

*Sets 3-4 = 2 rep @ 70-75%

*Sets 5-6 = 2 rep @ 75-80%

*Sets 7-8 = 2 rep @ 80-85%

*Take 12 Minutes to complete the 8 sets of Shoulder (Strict) Press.

**Shoulder Press means no re-dip of the legs (once they straighten, knees can’t rebend)

Metcon

Metcon (3 Rounds for reps)

Three sets for max reps of:

60 seconds of Pull-Ups

Rest 30 seconds

60 seconds of Dumbbell Bench Press (50/35)

Rest 30 seconds

60 seconds of Double-Unders/Single-Unders

Rest 30 seconds
*Divide Single-Unders by 2! (they are still Rx)

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