Crossfit North Cloud – CrossFit
Weightlifting
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Hang Clean + Power Clean + Clean
(work up to today’s heavy 1-Rep)
Station 2 – Ring Dips x 10 reps @ 2111
Hang Clean + Power Clean + Clean (Heavy 1 Rep)
Build to today’s Heavy Complex.
Ring Dips (10,10,10)
Metcon
Metcon (AMRAP – Rounds and Reps)
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets.
Rx Weights: (155/105)
Rx+ Weights: (175/125)
*Only work up the ladder, not back down. i.e. once you finish the 3 front squats, go back to 1 Hang power clean + 1 Front Squat.
*Begin your next 3-minute set where you left off the previous set.
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