Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Cardio (your choice)
EMOM perform 5 air squats
-then-
2-3 Sets:
5 Ring Rows (Or body rows)
5 inchworms
10 hanging scap retractions
Metcon
Metcon (AMRAP – Rounds and Reps)
“Murph Prep Monday”
Complete AMRAP 20:
200 Meter Run
20 Air Squats
10 Pullups
*Every 2:00, including 0:00 complete 10 Pushups
Rx+: #20/#14 Vest
Weightlifting
DB Z-Press (4,4,4,4,4)
https://www.youtube.com/watch?v=wce-elEhBHw
4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):
30 Seconds Max Reps of Barbell Push Press (95/65#)
-Rest as needed-
4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):
30 Seconds Max Reps of Barbell Push Press (95/65#)
-Rest as needed-
4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):
30 Seconds Max Reps of Barbell Push Press (95/65#)
-Rest as needed-
4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):
30 Seconds Max Reps of Barbell Push Press (95/65#)
You will do 5 sets of 4-4-4-4-4 reps of Tempo DB Z Press (20 total reps) and as many reps as possible in 30 seconds of Barbell Push Press
Comment your max rep scores in the DB Z Press Load score
Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.
crossfitnorthcloud.com 