Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
6x :20/:10 Bike
then…
2 Rounds:
20 Cossack Squats
15 Broad Jumps
10 Over-the-Fence (each side)
5 Inchworms
Weightlifting
Back Squat (5,4,3,2,1 (NOT a max day))
Back Squat for load:
– 5,4,3,2,1.
*Working Sets, warmup prior to starting these sets.
*Work up to a Heavy Single.
* rest 60-90 seconds between sets *
Set 1:
5 Back Squat @275#
-rest 60 seconds –
Set 2:
4 Back Squat @300#
-rest 60 seconds –
Set 3:
3 Back Squat @320#
-rest 60 seconds –
Set 4:
2 Back Squat @345#
-rest 60 seconds –
Set 5:
1 Back Squat @365#
Based off of a 400# Back Squat 1RM
Metcon
Metcon (4 Rounds for reps)
EMOM 16: (4 Rounds)
Minute 1-12/9 Calorie Ski
Minute 2-6 Burpee Box Jump-Overs (24/20)
Minute 3-12/9 Calorie Assault Bike
Minute 4-6 Burpee Box Jump-Overs (24/20)
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