Crossfit North Cloud – CrossFit

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Weightlifting

Shoulder Press ((Every 2:00 for 12 Minutes))

Six sets of:

Shoulder Press x 3 reps

*Weight is Across

**Choose a weight that will challenge you, but that you can complete all 6 sets of 3 without fail.

Metcon

Metcon (5 Rounds for reps)

Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 12 Pull-Ups

Minute 2 – 9 Deadlifts (255/175)

Minute 3 – 6 Burpee Box Jump-Overs (24″/20″)
Please increase or decrease the prescribed reps and/or weights to make this session challenging, but manageable for your current ability level.

However, do not scale so much that you are getting more rest than work time on any given minute.

Crossfit North Cloud – CrossFit

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Metcon

12 Days of CrossFit (Time)

“12 Days of CrossFit”

1 Squat Snatch (135/95#)

2 Box Jumps (30/24″)

3 Push Presses (135/95#)

4 Toes-to-Bar

5 Hang Power Cleans (135/95#)

6 Hand-Release Push-ups

7 Deadlifts (135/95#)

8 AbMat Sit-ups

9 American KB Swings (70/53#)

10 Lunges (10 EACH side)

11 Wallballs (20/14#)

12 Oz. Beer!…Or 12 Cal Assault Bike!

Do 1, then 2-1, then 3-2-1, then 4-3-2-1….like the song “12 Days of Christmas”

Crossfit North Cloud – CrossFit

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Weightlifting

Hang Snatch (5 x 5 (Every 3 minutes))

Every 3 minutes, for 15 minutes complete 5 Hang Snatches (Squat or Power).

**Weight is Across all sets**

Metcon

Metcon (4 Rounds for reps)

With a partner, four sets (each) for max reps/calories of:

60 seconds of Assault Bike (for calories)

30 seconds of Power Snatches (95/65 lbs)

Rest :90 seconds
Partners alternate 90 second sets (rounds). “I Go, You Go.”

Crossfit North Cloud – CrossFit

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Weightlifting

Back Squat (5,4,3,2,1,6)

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 6 reps @ 80-85% of 1-RM

**Rest between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

12 Thrusters (95/65 lbs)

12 Toes to Bar

12 Box Jumps (24″/20″)

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Metcon

Metcon (4 Rounds for time)

Every 7 minutes, for 28 minutes (4 sets) for times:

40/30 Calories of Rowing on Concept 2

30 Double-Unders

20 Wallballs (20/14 lbs)

10 C2B Pullups
Rx + = Bar Muscle Ups

Crossfit North Cloud – CrossFit

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Weightlifting

Deadlift (5 x 5)

Five sets of:

Deadlift x 5 reps @ 21X1

Rest 2 minutes

*Keep all sets above 75% of your 1-RM.

**Tempo**

You’ll lower the bar back to the floor for a two second count, one second pause at the floor, explosive drive to the top of the rep, and then one second pause at the top position.

***Keeping a tight midline is increasingly more important since we are prolonging the time under tension. If you feel any sort of flexion (rounding) of the lumbar (lower back/spine), immediately drop the bar.

Metcon

Metcon (Time)

Five rounds for time of:

400 Meter Run/500 Meter Row

40 Double-Unders

10 Deadlifts (225/155 lbs)

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Weightlifting

Bench Press (5×3)

Every 2 minutes, for 10 minutes (5 sets) of:

Bench Press x 3 reps

Warmup:

Take 7-10 minutes to build to approximately 75% of your 1-RM, and then perform all 5 working sets at 75% of 1-RM or the weight that you build to in warmup.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, perform as many rounds and reps possible in 7 minutes of:

10 Shoulder-to-Overhead (135/95)

10 Box Jump-Overs (24/20)

10 Pullups

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Metcon

Metcon (Time)

With a partner, alternating movements complete 4 rounds for time of:

750 M. Row

30 Chest-to-Bar Pull-Ups

15 Hang Squat Cleans (135/95 lbs)

Crossfit North Cloud – CrossFit

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Metcon

Metcon (4 Rounds for reps)

Every 90 seconds, for 30 minutes (4 sets):

Station 1 – 20/15 Calories of Assault Bike

Station 2 – 15 Burpee Box Jump-Overs (24″/20″)

Station 3 – 250/200 Meter Row

Station 4 – 20 Single-Arm DB Snatches (50/35 lbs – 10 each side)

Station 5 – 20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

Crossfit North Cloud – CrossFit

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Weightlifting

Front Squat

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 3 reps @ as heavy as possible

Rest as needed between sets.

Metcon

Metcon (Time)

For Time:

30 Thrusters (95/65)

60 Pushups

20 Thrusters

40 Pushups

10 Thrusters

20 Pushups