N.C. Athletics #013

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Airbike

15 Banded Lateral Side Step (Each Way)

15 Banded Monster Walk (Forward/Backward)

10 Banded Air Squats

5 Inchworms

Weightlifting

Push Press (Heavy 1-Rep)

Heavy Push Press in 10 minutes

– Not a Max but a good heavy single for the day. keep it looking good for all the sets.

– Use 5-8 sets to reach heavy single

– Rest 1-2 minutes between sets

Example sets:

5@50%

3@70%

1@75%

1@80%

1@85%

Push Jerk (Heavy 1-Rep)

1 Jerk dip Pause (3 sec hold) + 2 Push Jerks x 5

– Work up in weight but not to a max. Just a comfortable heavy lift for the day.

– On the pause make sure to pull into the dip vertically giving a slight bend of the hips , knees, and ankles with elbows staying pointed forwarded.

– rest 1-2 minutes between sets

Metcon

Metcon (Time)

Complete For Time:

21-15-9

Deadlift (225/155)

Burpee Pull Up

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