Crossfit North Cloud – CrossFit
Weightlifting
Split Jerk (Heavy 1 Rep)
*Take 12-15 minutes to build to a Heavy 1-Rep Split Jerk (not max).
*We are working on maintaining technique with moderate to heavy weight.
*Safety, safety, safety…do NOT attempt to save by arching back, drop the weight. Do not spot others.
*Single Reps on each set. Start light (approximately 65% of max).
Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
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