Crossfit North Cloud – N.C. Athletics
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
crossfitnorthcloud.com 