Crossfit North Cloud – Remote Athlete
Weightlifting
Push Jerk (3,3,2,2,1,1)
Every 2 minutes, for 12 minutes (6 sets):
Push/Power Jerk
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 1 rep @ 90-94%
*Set 6 – 1 rep @ 95%
Metcon
Metcon (4 Rounds for reps)
“Hangover”
For max reps, complete 4 sets (15 minutes) of:
3 minutes of work/1 minute of rest
5 Hang Squat Cleans (135/95)
5 Bar Facing Burpees over the Bar
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