My Own Worst Enemy

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Ski

then…

2-3 Sets:

5 Single Arm KB/DB Overhead Squat (Each Arm)

:30 Plank

10 Banded Good Mornings

10 Alt. V-Ups

Weightlifting

*Choose to complete ONE of the following…

Push Jerk (Heavy 2-Rep (Drop Sets x 3))

Push Jerk:

– Establish a 2 RM for the day. Then, perform a drop set at 10% below and 15% below that 2 RM.

*DROP SETS explanation:

If you your 2 RM for the day is 100# then your drop sets will be 3 reps @90# and 3 reps @85#.

Split Jerk (Heavy 2-Rep (Drop Sets x 3))

Split Jerk:

– Establish a 2 RM for the day. Then, perform a drop set at 10% below and 15% below that 2 RM.

*DROP SETS explanation:

If you your 2 RM for the day is 100# then your drop sets will be 3 reps @90# and 3 reps @85#.

Metcon

Metcon (2 Rounds for time)

Complete the following…

For time:

50 Toes to bar

*Every 2 Minutes on the Minute, including 0:00.

15/12 Calorie Ski/Row/Bike

-rest until 12:00-

For Time:

50 Wall Ball (20/14)

*Every 2 Minutes on the Minute, including 0:00.

15/12 Calorie Ski/Row/Bike.
Rx+:

75 T2B

75 Wallballs

Time Cap:

10 Minutes (each set)