Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
14/11 Calorie Row (build intensity each round)
14 Alternating Leg V Ups
14 air squats
7 empty bar power snatch
7 inchworms
:30 Dead Hang (Rings or Bar)
Weightlifting
Push Press (5 x 3 (Ascending))
Take 10 Minutes to complete the lifting portion today…
Push Press:
– 5×3 (add weight each set)
* Rest 90 seconds between *
How to approach the lifts:
*Build in weight each set to a heavy-3.
*Record your last weight (heaviest triple)
Example Sets
Set 1:
3 reps @ 135#
-rest 90 seconds-
Set 2:
3 reps @ 155 #
-rest 90 seconds-
Set 3:
3 reps @ 170#
-rest 90 seconds-
Set 4:
3 reps @ 185#
-rest 90 seconds-
Set 5:
3 reps @ 200#
Based off of 225# Max Push Press
Metcon
Metcon (AMRAP – Rounds and Reps)
In a team of 3, complete the following:
AMRAP 18:
50 GHD/AbMat Situps
50 Power Snatch (95/65)
50 Calorie Run
50 DB Bench Press (50/35)
50 Box Jump-Overs (24/20)
*Max Distance Row – Partners can switch in on row as desired.
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