Crossfit North Cloud – CrossFit
Weightlifting
Push Jerk (2,2,1,1,1,1,1,1)
Set 1: 2 @ 50%
Set 2: 2 @ 55%
Set 3: 1 @ 60%
Set 4: 1 @ 65%
Set 5: 1 @ 70 %
Sets 6-8: 1 @ 75%
*Stay safe, do not arch back.
*Work on Push JERK technique, not Push Press.
*Bar stays over midline, hips travel straight down, press under the bar and receive the bar with weight in midfoot/heels and knees bent (1/4 squat).
Metcon
Metcon (Time)
“Mistletoes”
3 Rounds For Time:
500m Row
12 Push Jerk (155/105#)
15 Toes-to-Bar
*For larger classes, we will stagger the start times of heats/groups.
*Use the push jerk! (Save your shoulders/legs vs. Push Pressing)
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