NC Athletics – 06232022

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

2:00 Bike

then…

3 Sets:

10 Pushups

10 DB Thrusters

10 Broad Jumps

Weightlifting

Paused Back Squat + Back Squat ((1+4) x 2, (1+3) x 3)

5 Second Paused Back Squat + Back Squat (no tempo)
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6/10 RPE Back Squat

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6.5/10 RPE Back Squat

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7.5/10 RPE Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 15:

12 Push Press

9 Double DB Front Squats

6 Burpee Box Jump-Overs

*12/9 Calorie Ski