It’s Gonna Be Me

Crossfit North Cloud – CrossFit

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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.

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