Drop It Low

Crossfit North Cloud – CrossFit

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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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