Crossfit North Cloud – CrossFit
Weightlifting
Hang Clean + Clean (EMOM 10)
(athlete will execute one clean from the hang position, and then one from the floor)
Every minute, for 10 minutes (10 sets):
Hang Clean + Clean
Build over the course of the 10 sets to today’s heavy complex.
Metcon
Metcon (Weight)
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calorie Row
Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.
*Score is the weight moved across all 5 sets. Example…
1- 5 @ 105 (525)
2- 5 @ 115 (575)
3- 5 @ 125 (625)
4- 5 @ 125 (625)
5- 5 @ 125 (625)
Total Weight = #2975
**Rx MUST complete the row in the 90 Second window**
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