Take 10 minutes to build to approximately 85% of your 1-RM Power Clean
Every 5 minutes, for 25 minutes (5 sets) for max load:
500/400 Meter Row
4 Cleans
*Your goal is to lift as much as possible over the course of the 20 clean attempts.
**You may only take 4 attempts per set, so it’s important to make them count.
***You may increase or decrease loads as needed throughout the sets.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Rest 2 minutes, and then…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 100+%
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box.
Can you get 80 reps in the 5 minutes?
Workout #2
8MIN AMRAP
8 Ring Muscle Ups
12 Snatch (115lbs/75lbs)
– 2min rest –
Workout #3
10MIN AMRAP
15 Calorie Row
12 Shoulder-To-Overhead (115lbs75lbs)
9 Box Jump Overs (24in/20in)
Workout #2
8MIN AMRAP
8 Ring Rows
12 Snatch (75lbs/55lbs)
– 2min rest –
Workout #3
10MIN AMRAP
15 Calorie Row
12 Shoulder-To-Overhead (75lbs/55lbs)
9 Box Jump Over/Step Overs (24in/20in)
Rx
4min + 4Min + ETC.
15 Squat Cleans (135lbs/95lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
13 Squat Cleans (175lbs/115lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
11 Squat Cleans (205lbs/135lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
9 Squat Cleans (245lbs/155lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
7 Squat Cleans (275lbs/175lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
5 Squat Cleans (295lbs/195lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
3 Squat Cleans (305lbs/200lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
1 Squat Cleans (315lbs/205lbs)
15 Toes To Bar
12 Bar Facing Burpees
Scaled
4min + 4Min + ETC.
15 Squat Cleans (95lbs/55lbs)
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
13 Squat Cleans (115lbs/75lbs)
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
11 Squat Cleans (135lbs/95lbs)
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
9 Squat Cleans (165lbs/105lbs)
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
7 Squat Cleans 185/125
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
5 Squat Cleans (205lbs/135lbs)
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
3 Squat Cleans (225lbs/145lbs)
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
1 Squat Cleans (245lbs/155lbs)
15 Knee Raises
12 Bar Facing Burpees
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Assault Bike
Station 2 – 40 Wall Ball Shots (20/14 lbs)
Station 3 – 30 Alternating Dumbbell Snatches (55/35 lbs)
Station 4 – 20 Burpee Box Jump-Overs (24″/20″)
Station 5 – 40 Seconds of Side Plank (each side)
*Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions.
**If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.
Every 90 Seconds, for 12 minutes (4 sets) of:
Station 1 – Dumbbell Shoulder Press x 8 reps
Station 2 – Dumbbell Floor Press x 8 reps
**DB Floor Press: https://youtu.be/9vcKpv45aeE
Five rounds for time of:
40 Double-Unders
10 Push Presses (135/95 lbs)
10 Toes to Bar
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 6-8 reps @ 80%
Complete as many rounds and reps as possible in 9 minutes of:
3 Strict-Handstand Push-Ups
6 Strict Pull-Ups
12 Alternating Pistols (single-leg squats)
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12/9 Cal. Assault Bike
9 Deadlifts (155/105)
6 Hang Power Cleans (155/105)
3 Shoulder to Overhead (155/105)
In teams of two, complete these 10 stations for AMRAP:
1-Russian KB Swings (53/35)
2-Hand Release Push-ups
3-Ski for Max Cal.
4-Toes-to-Bar/K2E/HLR
5-Double DB Power Clean (50/35)
6-Row for Max Cal.
7-Pull-ups
8-DB Box Step-Overs (50/35)
9-Assault Bike for Max Cal.
10-Push Press (95/65)
*Complete 2 minutes of work, followed by 1 minute of rest/transition to the next station. (30 minutes total)
**Score is total combined reps across all 10 stations.
Complete 4 sets of 4 deadlifts at 75% of 1-RM.
*Maintain great form throughout all four sets, these should be light and should move quickly.
**In between each set, bike 10/8 calories at a comfortable and easy pace.
With a partner, for time, complete:
50 AbMat Situps
100 Front-Racked Alternating Lunges (95/65)
200 Double-Unders (400 Single-Unders)
100 Push Presses (95/65)
50 AbMat Situps
crossfitnorthcloud.com