CrossFit – Fri, Mar 10

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Jog

25 Single Under or Double Under

10 Single Arm High Pull R/L (Moderate)

20 Alt. Leg V-Up

-Then-

Warm Up to Power Clean Weight.

Metcon

Metcon (4 Rounds for reps)

Every Minute on the Minute for 16 Minutes (4 Sets):

Minute 1 – 35Double-Unders

Minute 2 – 5 Power Cleans (155/105)

Minute 3 – 150MeterRun

Minute 4 – 10 GHD Situps OR 15Abmat Situps
Rx+:

Every Minute on the Minute for 16 Minutes (4 Sets):

Minute 1 – 50Double-Unders

Minute 2 – 5 Power Cleans (225/155)

Minute 3 – 200 MeterRun

Minute 4 – 15GHD Situps

Weightlifting

Shoulder Press (3-RM Strict Press)

Take 10 Minutes to establish a 3 RM Strict Press.

*No dip/drive with your legs!

**Lock out your knees and squeeze your quads and your glutes as your press.

***Head through the window as the bar clears your forehead, with a straight bar path.

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