Crossfit North Cloud – CrossFit
Weightlifting
Clean Pull (3,3,3)
Take 5 minutes to complete:
(105%/3)3
*Weight should be AT OR ABOVE 1-RM Power Clean.
Clean (2,2,2,2)
Set 1: 70%/2
Set 2: 75%/2
Set 3: 80%/2
Set 4: 85%/2
*Immediately following the 3 sets of “Clean Pulls,” take 8-10 minutes to complete 4 sets of 2 Cleans (Power OR Squat).
Metcon
Metcon (Time)
4 Rounds For Time:
9 Power Snatch (95/65#)
15 Wallballs (20/14#)
21 Double-unders
*Weight on Power Snatches should not be extremely heavy. You should be able to cycle the snatches, not limited to doing singles the whole WOD.
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