Crossfit North Cloud – CrossFit
Weightlifting
Power Clean (E2MOM 20)
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 2 reps
*Sets 1-2 – 60-65% of 1-RM
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%
**These are touch and go doubles, the bar may not rest or be re-gripped on the ground.**
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
***Power Cleans***
*This is meant to be a workout that is quick, choose a weight that you can move through the sets (individual movements) without large rest breaks…i.e. quick single cleans are fine, but try to stay at the bar and rest during transition from rings to cleans.
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