Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
8-12 minutes moving through:
1:00 Row (moderate)
5-10 Hand Release Push Ups
10 Hanging Scap Retraction
1-2 Tempo/Controlled Strict Pull Up
5 Single Arm Bench Pres (each arm, moderate)
-Then-
Warm Up to Bench Press weight.
Weightlifting
Push Press (5 x 3 (Increasing))
3 Push Press @ 5/10 RPE
3 Push Press @ 5.5/10 RPE
3 Push Press @ 5.5/10 RPE
3 Push Press @ 6/10 RPE
3 Push Press @ 6.5/10 RPE
*5 Heavy Double Dumbbell Seated Strict Press after each set.
Metcon
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Strict Lynne (AMRAP – Reps)
“Strict Lynne”
5 rounds for max reps of:
Body-weight bench presses
Strict Pull-ups
-rest as needed after the pull ups-
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