11/02/2016

Crossfit North Cloud – Competitor’s Training

Weightlifting

Clean and Jerk

60%/3+1

65%/3+1

70%/3+1

(75%/3+1)2

Front Squat (75%/4)5)

(75%/4)5

Metcon

Metcon (Time)

“Big Clean Complex”

6 Sets:

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds