Crossfit North Cloud – CrossFit
Weightlifting
3-Position Clean (EMOM 10 (10 Sets))
Every Minute on the Minute for 10 Minutes, One Rep of:
“3-Position Clean”
High Hang Clean + Hang Clean + Clean
*Performed as a complex, may not re-grip the bar on the ground.
*High Hang – “Pockets”
*Hang – Above Knees
*Clean – From Ground
*These may all be performed as either power or squat variations of the clean.
*Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
200 M. Run
15 Wall Ball Shots (20/14 lbs)
15 American Kettlebell Swings (53/35 lbs.)
*Ladies – Wallball must contact black line.
*Men – Wallball must contact above the black line.
**Score is total Rounds and Reps completed in the 15 minutes.
crossfitnorthcloud.com 