Crossfit North Cloud – CrossFit

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Weightlifting

Four sets of:

Bulgarian Split Squat x 6 reps each leg @ 30X1

Rest 30 seconds after each leg

Supinated-Grip (Palms Facing Out) Bent-Over Barbell Row x 8 reps @ 21X0

Rest 60 seconds

*Use a load that will be challenging, but achievable for the four sets at the prescribed tempo.

**Note…the tempo is very important, so please maintain a controlled descent, and concentrate on exploding back up quickly.

Metcon

Metcon (2 Rounds for time)

Two sets for times of:

30 Calories of Rowing

30 Wall Ball Shots (20/14)

Rest 3 minutes

Note times for both sets.

Bulgarian Split Squat (4 x 6)

Crossfit North Cloud – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

50 Double-Unders

40 Kettlebell Swings (53/35)

30 Shoulder-to-Overhead (95/65)

20 Overhead Squats (95/65 lbs)

10 Strict Pull-Ups

Crossfit North Cloud – CrossFit

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Weightlifting

Back Squat (5 x 5)

Five sets of:

Back Squat x 5 reps @ 75-80%

Rest 2 minutes between sets.

**weight is across**

Metcon

Metcon (Time)

3 Rounds for Time:

20/15 Calorie Row

10 Thrusters (115/75)

Rest :60 seconds between rounds

Crossfit North Cloud – CrossFit

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Weightlifting

Every two minutes, for 8 minutes (4 sets) of:

Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

Then immediately into…

B.

Every two minutes, for 8 minutes (4 sets) of:

Push Press x 3-4 reps

Shoulder Press

Push Press

Metcon

Metcon (Time)

For time:

40/30 Calories of Assault Bike

20 Man-Makers (50/35)

Crossfit North Cloud – CrossFit

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Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Crossfit North Cloud – CrossFit

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Weightlifting

3-Position Snatch

3-Position Snatch

(high hang, mid-thigh, then floor)
Every 90 seconds, for 15 minutes (10 sets):

3-Position Snatch

*Start LIGHT and build to today’s Heavy.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

7 Power Snatches (135/95 lbs)

14 Toes to Bar

Crossfit North Cloud – CrossFit

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Metcon

Metcon (Time)

In teams of two, alternating each movement, complete ten rounds for time of:

400 Meter Run

10 Overhead Squats (95/65)

10 Burpee Box Jump-Overs (24″/20″)

(Partner A runs; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B runs; Partner A performs 10 overhead squats; etc….)

Crossfit North Cloud – CrossFit

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Weightlifting

Split Jerk (8 x 1)

Every 2 minutes, for 16 minutes (8 sets) of:

Split Jerk x 1 rep

Build over the course of the 8 reps to today’s heavy.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

30 Double-Unders

10 Burpees Over the Barbell (lateral)

3 Ground to Overhead (135/95 lbs)

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Weightlifting

Front Squat (E2 x 16 (4,4,3,3,2,2,1,1))

Every 2 minutes, for 16 minutes (8 sets) of:

Front Squat

*Set 1 – 4 reps @ 65% of 1-RM

*Set 2 – 4 reps @ 70%

*Set 3 – 3 reps @ 75%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 2 reps @ 88%

*Set 7 – 1 rep @ 90%

*Set 8 – 1 rep @ 90+%

If you don’t know your 1-RM, simply use today to build to something heavy, using the percentages as perceived effort guidelines.

Metcon

Metcon (3 Rounds for calories)

Every 5 minutes, for 15 minutes (3 sets for max calories):

90 Seconds of Rowing

*Note number of calories achieved in each set.

**Go all out on these and trust/test your ability to recover between sets.

Crossfit North Cloud – CrossFit

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Metcon

Metcon (Time)

Four rounds for time of:

400 Meter Run

6 Strict Pull-Ups

12 Dumbbell Shoulder to Overhead (55/35 lbs)

400 Meter Run

6 Dumbbell Hang Squat Cleans (55/35 lbs)

12 Toes to Bar