Crossfit North Cloud – CrossFit
Weightlifting
Clean and Jerk (Heavy 1-Rep)
Take 15 Minutes to build to a heavy 1-Rep Clean & Jerk.
Suggested Rep Scheme:
Set 1 – 3 singles @ 75%
Set 2 – 2 singles @ 80%
Set 3 – 2 singles @ 85%
Set 4 – 1 @ 90%
Set 5 – 1 @ 95%
Set 6 – 1 @ 95%+
Set 7 – Test 1-RM
Set 8 – Test 1-RM
Metcon
Metcon (Time)
Five rounds for time of:
5 Shoulder to Overhead (135/95 lbs)
10 Toes-to-Bar
20 Double-Unders
crossfitnorthcloud.com 