Insane in the Membrane

Crossfit North Cloud – CrossFit

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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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