Crossfit North Cloud – CrossFit
Metcon
Weightlifting
Every 3 minutes, for 15 minutes (5 sets):
1 set of 3 singles (1.1.1) @ approximately 75% of your 1-RM C&J.
Clean and Jerk (Across (75%))
*ALL Reps are drop from the top (if more than #15 plate on each side). No touch and go.
*Weight is across all sets at 75% of 1-RM.
*Perform in singles 1.1.1 and rest 5-10 seconds between each single.
Metcon (AMRAP – Rounds and Reps)
In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Front Squats (135/85)
Rx + = Front Squats (155/105)
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