N.C. Athletics #003

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-Then-

2 Rounds of:

10/8 Calorie Ski

10/10 Single Arm Dumbbell Strict Press

5 Inchworms

Weightlifting

Take 10 Minutes to work through the 4 sets of Bench Press.

then…

Take 10 Minutes to work through the 4 sets of Deadlift

*The weight on both is ascending over the course of the 4 sets.

*Start light and maintain EXCEPTIONAL form especially on the deadlift.

Bench Press (4 x 5 (Ascending))

Bench Press for load:

#1: 5 reps @ 60%

#2: 5 reps @ 65%

#3: 5 reps @ 70%

#4: 5 reps @ 75%

Deadlift (4 x 5 (Ascending))

Deadlift for load:

#1: 5 reps @ 60%

#2: 5 reps @ 65%

#3: 5 reps @ 70%

#4: 5 reps @ 75%

Deadlifts are Dead-Stop, lift like you are in a library!

Metcon

Metcon (Time)

Complete the following for time:

Buy-In: 30/24 Calorie SkiErg

then….

3 Rounds of:

20 Pushups

20 Box Jumps

20 Russian KB Swings

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