CrossFit – Tue, Jul 18

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Assault Bike

10 Suitcase Deadlift (each arm, moderate-heavy)

10 PVC Passthroughs

10 Banded Good Mornings

Weightlifting

Seated DB Shoulder Press

5 Seated Double Dumbbell Strict Press @ 6.5/10 RPE

5 Seated Double Dumbbell Strict Press @ 7/10 RPE

5 Seated Double Dumbbell Strict Press @ 7.5/10 RPE

5 Seated Double Dumbbell Strict Press @ 8/10 RPE

5 Seated Double Dumbbell Strict Press @ 8.5/10 RPE

*5 Barbell Behind the Neck Push Press after each set.

Deadlift (5×5)

5 Deadlift @ 7.5/10 RPE

5 Deadlift @ 8/10 RPE

5 Deadlift @ 8.5/10 RPE

5 Deadlift @ 8.5/10 RPE

5 Deadlift @ 9/10 RPE

Metcon

Metcon (2 Rounds for time)

Complete 3 Rounds For Time:

12/10 Calorie Assault Bike

9 Deadlifts (185/125)

6 Box Jump Overs (24/20)

-rest 3 minutes-

For time:

18 Box Jump Overs (24/20)

27 Deadlifts (185/125)

36/28 Calorie Assault Bike
Rx+:

3 rounds:

15/12 Calorie Assault Bike

12 Deadlifts (185/125)

9 Box Jump Overs (24/20)

-rest 3 minutes-

For time:

27 Box Jump Overs (24/20)

36 Deadlifts (185/125)

45/36 Calorie Assault Bike