Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Ski (easy to moderate pace)
Then…
2 Rounds:
4 inchworms w/squat
4 Strict Pullups
8 PVC Passthroughs
4-8 overhead squats (start with empy bar and add weight each round)
Weightlifting
Push Jerk (3 RM…Drop Sets x2)
Push Jerk:
– Establish a 3 RM for the day.
Then, perform a drop set at 10% and 15% below that 3 RM. (90% and 85%)
.
*DROP SETS explanation:
If your 3 RM for the day is 100# then your drop sets will be 2-3 reps @90# and 3-4 reps @85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”
Metcon
Metcon (3 Rounds for reps)
Complete the Following:
AMRAP 4 Minutes
6 Burpee Pullups
18 Overhead Squat (75/55)
-Rest 4:00-
AMRAP 4 Minutes
4 Burpee Pullups
12 Overhead Squat (95/65)
-Rest 4:00-
AMRAP 4 Minutes
2 Burpee Pullups
6 Overhead Squat (135/95)
Rx+:
AMRAP 4 Minutes:
9 Burpee Muscle ups
21 Overhead Squats (95/65)
-Rest 4:00-
AMRAP 4 Minutes:
6 Burpee Muscle ups
15 Overhead Squats (135/95)
-Rest 4:00-
AMRAP 4 Minutes:
3 Burpee Muscle ups
9 Overhead Squats (185/125)
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