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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets:

15/12 Calorie Row

15/12 Calorie Ski

15 Banded good morning

10 Single Arm Dumbbell Bench Presses (each side) (light/moderate)

5 Single Leg dumbbell RDL (each side) (light/moderate)

-then-

Build to workout weights

-then-

1 Set: (at workout pace)

3 Deadlifts (at workout weight 1)

3 Bench Presses (at workout weight 1)

Metcon

Metcon (2 Rounds for time)

Complete For Time: (Each Set)

15-10-5

Deadlift (275/185)

Bench Press (155/95)

-Rest 5:00-

15-10-5

Deadlift (185/125)

Bench Press (115/75)
Rx+:

Complete For Time:

15-10-5

Deadlifts (315/225)

Bench Presses (185/115)

-Rest 5:00-

15-10-5

Deadlifts (225/155)

Bench Presses (135/85)

TARGET SCORE

Target Time set 1: Sub 5 minutes

Time Cap each set: 8 minutes

WORKOUT STRATEGY & FLOW

Deadlift & Bench press Load: should be a heavy weight but not over weight that you can hit sets of 5-8+ to start (typically 75%), and then not over 50% 1RM for workout 2.

Deadlift & Bench Press form: Keep the core and back tight! Load the hamstrings before pulling.

Elbows in on bench and drive through each rep!

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