CrossFit – Fri, Nov 11

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Minute Cardio

:60 Couch Stretch/Side

Pigeon Pose x :30/side

KB Duckwalk x 20 steps

Then…

2 Rounds of:

10 KB Swings

5 Inchworms

10 Overhead Squats (Light)

Weightlifting

Pick ONE of the following, either Push or Split Jerk for the weightlifting portion today.

Push Jerk (Dip + Jerk (building))

2 Dip + 1 Jerk @ 7/10 RPE

2 Dip + 1 Jerk @ 7.5/10 RPE

2 Dip + 1 Jerk @ 8/10 RPE

1 Dip + 1 Jerk @ 8.5/10 RPE

1 Dip + 1 Jerk @ 9/10 RPE

Split Jerk (Dip + Jerk (building))

2 Dip + 1 Split Jerk @ 7/10 RPE

2 Dip + 1 Split Jerk @ 7.5/10 RPE

2 Dip + 1 Split Jerk @ 8/10 RPE

1 Dip + 1 Split Jerk @ 8.5/10 RPE

1 Dip + 1 Split Jerk @ 9/10 RPE

Metcon

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
**The Three Wise Men Foundation was created in the memory of the Wise brothers: Jeremy, Ben, and Beau Wise. Both Jeremy and Ben were killed in action in Afghanistan. Beau Wise remains on active duty in the Marine Corps and represents that generation of veterans who survived combat and with whom we stand together to help them survive the peace. The Three Wise Men Veteran’s Day Tribute and Step up 4 Vets are two programs that aim to raise funds to support programs that help our returning veterans make the transition from combat to peace.