Crossfit North Cloud – CrossFit
Weightlifting
For the following 20 minutes, 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.
High-Hang Clean (EMOM 5)
Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean
Rest 60 seconds, and then…
Hang Clean (Every 90 x 4)
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Clean (Every 2:00 x 3)
Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans (115/85)
6 Burpees over the Bar
crossfitnorthcloud.com 