Crossfit North Cloud – CrossFit
Weightlifting
Split Jerk (Today’s 1-RM)
Take 15 minutes to build to today’s 1-RM Split Jerk.
**MUST be split jerk, no push press or push jerk**
Suggested Rep Scheme:
Set 1: Warmup Set (Very light) x 5 Reps
Set 2: 1 @ (75%)
Set 3: 1 @ (80%)
Set 4: 1 @ (85%)
Set 5: 1 @ (90%)
Set 6: 1 @ (95%)
Set 7: 1 @ (95% +)
Set 8: 1 @ (100% +) (if needed)
Metcon
Metcon (Time)
Three rounds for time of:
400 Meter Run
10 Ground to Overhead (115/75 lbs)
20 Pull-Ups
Rx+ = G2O @ (135/95) & C2B Pullups
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