CrossFit – Mon, Feb 20

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Cardio

25 Double Unders

25 Single Unders

Metcon

Metcon (Time)

5 Rounds For Time:

250m Row(MUST be Sub 0:58 for Men and Sub 1:07 for Women)

25 Double Unders

25 Single Unders
Rx+:

5 Rounds For Time:

250m Row (MUST be Sub 0:52for Men and Sub 0:59for Women)

50 Double Unders (MUST be unbroken)

*1:44/500m for men and 1:58/500m pace for women

Weightlifting

Power Snatch (3,2,1,1,1 Building)

3 Power Snatch @ 5/10 RPE

2 Power Snatch @ 6/10 RPE

1 Power Snatch @ 6.5/10 RPE

1 Power Snatch @ 7/10 RPE

1 Power Snatch @ 7.5/10 RPE

*These will be all touch and go! No dropping the barbell.

Back Squat (4 x 3 Building)

3 Back Squat @ 70-75% 1 RM Back Squat

3 Back Squat @ 70-75% 1 RM Back Squat

3 Back Squat @ 70-75% 1 RM Back Squat

3 Back Squat @ 70-75% 1 RM Back Squat