Crossfit North Cloud – CrossFit
Weightlifting
Clean and Jerk (6 x 3+1)
Set 1: 60%/3+1
Set 2: 65%/3+1
Set 3: 70%/3+1
Sets 4,5,6: (75%/3+1)3
*For example, set 1 is read as: 3 cleans + 1 jerk @ 60% of 1-RM.
*Stick to the percentages, reps are not touch and go. Drop from the top and perform as a set of singles.
Metcon
Metcon (Time)
2 Rounds Bergeron Beep Test
30/20 Cal Row or 20/15 Cal Bike
2 Rounds Bergeron Beep Test
30/20 Cal Row or 20/15 Cal Bike
2 Rounds Bergeron Beep Test
*Bergeron Beep Test = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees
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