Crossfit North Cloud – CrossFit
Weightlifting
Metcon (No Measure)
For the following sets, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean
Rest 60 seconds, and then…
Every 60 seconds, for 4 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 60 seconds, for 3 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
High-Hang Clean
Hang Clean
Clean
Metcon
Metcon (Time)
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb Power Cleans
Handstand Push-Ups
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