CrossFit – Fri, Jan 6

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Jog (build from easy to moderate/fast)

10 Front Squat (45/35)

5 Shoulder Press from Squat Stance (45/35)

5 Thruster (45/35)

-Then-

Build to Thruster weight.

Metcon

Metcon (Time)

Complete For Time:

1-2-3-4-5-6-7-8-9-10

Thrusters (95/65)

2-4-6-8-10-12-14-16-18-20

25 Ft. Shuttle Run
Rx+:

Complete For Time:

1-2-3-4-5-6-7-8-9-10

Thrusters (115/80)

2-4-6-8-10-12-14-16-18-20

25 Ft.Shuttle Run

Weightlifting

Paused Front Squat (4 x 2 @ 3xx3)

3 Seconds Down, 3 Second Hold in Bottom

2 Tempo Front Squat @ 5.5/10 RPE

2 Tempo Front Squat @ 6/10 RPE

2 Tempo Front Squat @ 6.5/10 RPE

2 Tempo Front Squat @ 7/10 RPE

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: