Crossfit North Cloud – CrossFit
Metcon
Metcon (Time)
“Make It Rain”
21 – 15 – 9
Bike for Calories
American Kettlebell Swings (53/35)
then…
21 – 15 – 9:
Row for Calories
Burpees
then…
21 – 15 – 9:
Medball Squat Cleans (20/14)
200 Meter Run
With the clean and jerk and snatch being the toughest learning challenges in the weight room, many programs avoid these because of their technicality. In CrossFit, everyone learns these movements because of how well they develop strength, power, speed, flexibility, coordination, balance, agility, and accuracy.
Using a light medicine ball is an effective way to teach the basic points of performance on the clean. Greg Glassman says, “This clean may in fact have a clearer application, that cleaning with a bar, to heaving a bag of cement into a pick-up or hucking up a toddler to put in a car seat.” This clean also delivers a killer metabolic stimulus when placed into a workout because we are able to cycle the light weight pretty quickly.
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