Crossfit North Cloud – CrossFit
Skill Work
Just under 5 weeks left until the 2017 Open!
The past two weeks we have focused on gymnastic based movements.
Today, with the MetCon that we have programmed, it is a great day to focus on barbell movements…more specifically the Clean, Clean & Jerk, Push Press, Push Jerk and Split Jerk.
So, take about 15 minutes to work on things such as your setup, pulling technique, barpath and differentiating between the different overhead movements.
Metcon
Metcon (Weight)
“Big Clean Complex”
6 Sets of the Following Complex:
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
*Goal is to build in weight each set.
*There is no time limit. Rest as needed in between sets, you must complete the Complex the entire way through for the weight to count.
*If you have to drop the bar (miss a set), you may not reattempt and must move on to the next set.
*Score is the total weight moved across all 6 sets.
Example: 135,145,155,165,175,185…total score=#960.
Big Clean Complex
“Big Clean Complex”
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
***Use this to record your heaviest single set lifted during the Metcon.***
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