Crossfit North Cloud – CrossFit

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Metcon

Weightlifting

DB Bench Press (5 x 5 (Across))

*Choose a weight for your 5 sets of DB Bench Press that you can cleanly bench with no fails.

*Have someone spot!

*Weight is Across all sets.

Metcon (4 Rounds for time)

Every 3 minutes, for 12 minutes (4 rounds), complete for times:

15/12 Calorie Row

10 Front Squats (135/95)

5 Shoulder-to-Overhead (135/95)
*If you cannot complete each round in the 3 minute window, adjust the row length down so that it is manageable to get no less than 20-30 seconds of rest.

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Weightlifting

Deadlift (3-RM)

Take 15 minutes to build to a 3-Rep Max Touch and Go Deadlift.

A few things…

1. Deadlift like you are in a library, it shouldn’t be loud and shouldn’t bounce from the ground.

2. There is no recommended rep scheme, everyone is going to be different. BUT, you should have at least 20 reps in before you go for that true 3 rep max.

3. Start VERY light, your first set should feel like you can rip it off the ground (definitely less than 50%).

Metcon

Metcon (4 Rounds for reps)

With a partner, complete four sets EACH for max reps of:

60 seconds of Double-Unders OR Single-Unders (Divide Singles in half)

30 Seconds of DB Snatch (50/35)
*Partners alternate 90 second sets (rounds). “I Go, You Go”

*Snatches must be done in sets of 5 per arm…i.e. 5 left then 5 right then 5 left.

Crossfit North Cloud – CrossFit

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Metcon

Metcon (2 Rounds for reps)

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

7 Box Jumps (24″/20″)

14 Thrusters (95/65 lbs)

21 Double-Unders

Rest until the running clock reaches 20:00, and then…

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

3 Burpee Box Jump-Overs (24″/20″)

6 Clusters (95/65 lbs)

9 Chest-to-Bar Pull-Ups

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Weightlifting

Bench Press (2-RM Bench)

Take 12 minutes to build to a 2-RM Bench Press

Suggested Rep Scheme:

Set 1: 10 Reps (Empty Bar)

Set 2: 6 Reps (40%)

Set 3: 5 Reps (50%)

Set 4: 3 Reps (65%)

Set 5: 2 Reps (75%)

Set 6 and on: 2 Reps until 2-RM established.

Metcon

Metcon (Time)

Complete three rounds for time of:

500 Meter Row

10 Man-Makers (50/35 lbs)
*Man-Maker:

Push-up

Row (L)

Push-up

Row (R)

Clean

Thruster

Crossfit North Cloud – CrossFit

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Metcon

Metcon (4 Rounds for time)

Every 8 minutes, for 32 minutes (4 sets for times):

20 Calorie Row

15 Toes-To-Bar

10 Power Snatches (135/95)

5 Overhead Squats (135/95)
*You should be getting a minimum of 1 minute of rest per round…scale number of reps/weight accordingly.

**Use the same weight on bar for both Snatches and OH Squats.

Crossfit North Cloud – Remote Athlete

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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

Crossfit North Cloud – CrossFit

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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

Crossfit North Cloud – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating movements, complete as many rounds and reps possible in 31 minutes of:

12 Alt. DB Snatch (50/35)

20 Box Jump-Overs (24/20)

18 Single-Arm DB Push Press (50/35)

*Every two minutes, including 0:00 one partner must complete 30 DU before they may begin work on the AMRAP again.
*If doing single unders, complete 60 SU.

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Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 10 Box Jumps (24/20) + 5 Pullups

Station 2 – 10 Burpees over the Dumbbell + 5 Double DB Ground to Overhead (50/35)

Station 3 – 300 Meter Row

*Teammates can only rotate after the rowing partner finishes.

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Warm-up

After the general warmup, complete 3 rounds starting with an empty Barbell of:

9 Deadlifts

7 Hang Cleans

5 Push Jerks

*increase weight to build up to your metcon weight by round 3.

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here