Insane in the Brain

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Cardio Prep:

Row 1:00 easy

Bike 1:00 easy

Bike :30 moderate/fast

Row :30 moderate/fast

Row :15 fast

Bike :15 fast

Bike 1:00 easy

*MetCon is first today, short warmup. We will get started 10 minutes after class start time.


Metcon (3 Rounds for time)

Every 8:00 x 3 sets:

15-12-9 (12-9-6)

Calorie Row

Calorie Assault Bike

Target Time each set: 5-6 minutes

Time Cap each set: 8 minutes 😉


Stimulus today is high intensity. You will be performing the rep scheme for 3 separate sets (3 separate scores).

*Goal is to aim for similar scores across rounds or slightly faster for each round.

Goal for both Machines and scaling points.

15/12 Cals: 60

12/9 Cals: 45 seconds

9/6 Cals: 30 seconds


Clean and Jerk (3×3 (with dip) then 3×1)

Every :90 (Building across ALL 6 sets)

Power Clean + Jerk Dip + Jerk:

– (1+1+1) x 3 working sets

directly into…

Power clean + jerk:

– 3×1 Working sets.

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