07/01/2016

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.

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