Crossfit North Cloud – CrossFit
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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