Crossfit North Cloud – CrossFit
Weightlifting
Every 90 seconds, for 6 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)
Followed by…
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Jerk + Hang Clean & Jerk
*This is a complex, must be Touch and Go.
Build to today’s heavy.
Sotts Press (Front Rack)
Clean Grip, pressing from front-rack position in receiving.
Power Clean + Jerk + Hang Clean & Jerk
Jerk may be Push or Split Jerk.
Second Clean may be hang squat or hang power clean.
Metcon
Metcon (AMRAP – Reps)
EMOM 9: (3 Rounds)
Minute 1: 15/12 Cal. Assault Bike
Minute 2: 12 Thrusters (95/65)
Minute 3: 9 Burpee Box Jump Overs (24/20)
Scoring:
M: 36 Reps/Round
F: 33 Reps/Round
crossfitnorthcloud.com 