Crossfit North Cloud – Power Athlete
Weightlifting
Clean and Jerk (Heavy 1-Rep)
*Take 12 Minutes to build to a 1-RM Clean & Jerk.
Suggested Reps: (ALL Singles)
Set 1 – 5 (Light)
Set 2 – 3 (75%)
Set 3 – 3 (80%)
Set 4 – 2 (85%)
Set 5 – 1 (90 % +)
Set 6 – 1 (90 % +)
Set 7 – 1 (90 % +)
Metcon
Metcon (AMRAP – Rounds and Reps)
Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
*At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 4 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat.
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