Crossfit North Cloud – CrossFit
Weightlifting
Split Jerk (3,2,2,1,1,1)
Every 90 Seconds, for 9 Minutes (6 sets):
Split Jerk
*Set 1 – 3 reps @ 60-70%
*Set 2 – 2 reps @ 70-75%
*Set 3 – 2 reps @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 95% +
(focus on perfect footwork and mechanics)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
Row 500 M.
15 Push Presses (135/95 lbs)
10 Burpees Over the Barbell
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