CrossFit – Mon, May 8

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2Sets:

1:00 Jog (increase pace each set)

10 Band Pull Aparts

5 quick sets: 10 Plank Shoulder Taps (each side) + 1 Hand Release Push Up

10 Banded Good Morning

Weightlifting

Deadlift (5,3,1,1,1,1,1 (building))

5 Deadlifts @ 6/10 RPE

3 Deadlifts @ 7/10 RPE

1 Deadlifts @ 7.5/10 RPE

1 Deadlifts @ 8/10 RPE

1 Deadlifts @ 8.5/10 RPE

1 Deadlifts @ 9/10 RPE

1 Deadlifts @ 10/10 RPE

Metcon

Metcon (3 Rounds for reps)

Complete the Following:

AMRAP 7 Minutes:

200m Run

5 Strict Pull-Ups

-Rest 3 Minutes-

AMRAP 7 Minutes:

200m Run

10 Push-Ups

-Rest 3 Minutes-

AMRAP 7 Minutes:

200m Run

20 Air Squats
Rx+:

AMRAP 7 Minutes

200m Run

10 Strict Pull-Ups

-Rest 3 Minutes-

AMRAP 7 Minutes

200m Run

15 Push-Ups

-Rest 3 Minutes-

AMRAP 7 Minutes

200m Run

25 Air Squats

*All with 20lb/14lb Vest.