Crossfit North Cloud – CrossFit
Weightlifting
3-Position Clean (1,1,1,1,1,1,1,1)
Every 90 Seconds for 12 minutes: (8 sets)
3-Position Clean
(high hang, mid-thigh, and then from the floor)
**Record your heaviest set.
Metcon
Metcon (AMRAP – Rounds and Reps)
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean.
*Every time the barbell hits the floor, you must perform 3 Burpees-Over-the-Bar.
(Example – Perform 1 Hang Power Clean, drop the barbell, 3 BOTB and rest as needed; then perform 2 Hang Power Cleans, drop the bar. 3 BOTB, and rest as needed; then perform 3 Hang Power Cleans. Drop the bar, 3 BOTB and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
*Every “Ladder” counts as one round. (1-5)
**Score is Rounds + Reps**
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