Crossfit North Cloud – CrossFit
Weightlifting
Power Clean (Heavy 1 Rep)
*Take 15 minutes to build to today’s “heavy-ish” (not max) 1 Rep Power Clean.
*Suggested Reps: (all reps are drop from the top)
Set 1 – 3 reps @ 65%
Set 2 – 2 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 1 rep @ 95%
Metcon
Metcon (Weight)
Every minute, on the minute, for 24 minutes (12 sets of each):
Odd Minutes – Power Clean x 2 reps (only 2 attempts)
Even Minutes – Run 200 Meters
*Score your successful lifts in pounds.
*For example, if you made 21/24 power cleans @ 225 lbs, your score would be 21 x 225 = 4,725 lbs.
*If you miss a rep, you may not re-attempt.
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