Crossfit North Cloud – CrossFit

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Accessory Work

Metcon (3 Rounds for reps)

Three sets for max reps of:

45 seconds of Rowing for Calories

Rest 45 seconds

45 seconds of Handstand Push-Ups

Rest 45 seconds

45 seconds of Double-Unders

Rest 45 seconds

45 seconds of Ring Rows

Rest 45 seconds
*This is for Max Reps…BUT, these reps should be clean, controlled and with great form.

*Your focus should be on moving really well with about 75% intensity…get your heart rate up but don’t sacrifice quality.

Metcon

Metcon (AMRAP – Rounds and Reps)

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

7 Shoulder-to-Overhead (135/95 lbs)

7 Burpees Over the Barbell

7 Toes to Bar

Crossfit North Cloud – CrossFit

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Weightlifting

Hang Snatch + Snatch (E2MOM X 5)

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

Hang Snatch + Snatch

Build over the course of the 5 sets to today’s heavy complex.

Metcon

Metcon (AMRAP – Reps)

With a partner, complete: (20 Minute Time Cap)

4K Row (for time, switch every 500 M.)

Max Reps Overhead Squat (95/65) (Rx+: 135/95)
*Partner A begins on the rower and Rows 500 M.

**Partner B begins on the barbell and completes AMRAP of OHS until Partner A completes the 500 M.

***Partners switch every 500 M. until 4000 M. is complete.

****There are two scores for this WOD: Time to complete 4K Row and total OHS completed.

Metcon (Time)

4K Row (partner switch every 500M.)

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 Russian Kettlebell Swings (53/35)

30 Wallballs (20/14)

20 Box Jumps (24″/20″)

10 Toes to Bar

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 double-unders…and so on.

Crossfit North Cloud – CrossFit

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Weightlifting

Hang Clean + Clean

(athlete will execute one clean from the hang position, and then one from the floor)
EMOM 10 (10 sets):

Hang Clean + Clean

*Pick a weight for the first 5 sets, and then go up in weight for the last 5 sets.

Metcon

Metcon (Weight)

Every 90 seconds, for 15 minutes (5 sets of each):

Station 1 – 5 Hang Squat Cleans

Station 2 – 18/12 Calories of Assault Bike or Rowing
*Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

Crossfit North Cloud – CrossFit

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Weightlifting

Metcon (No Measure)

Three sets for max reps of:

Unbroken Bench Press (Males = 90% of Bodyweight/Females = 70%)

Rest 15 seconds

Unbroken Strict Pull-Ups

Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

Bench Press (Unbroken Sets)

Strict Pull-ups (Largest unbroken set.)

*Strict-no kip or butterly.

Metcon

Metcon (3 Rounds for time)

Every 3 minutes, for 9 minutes (3 sets) for times:

Row 250 Meters

50 Double-Unders

10 Push Presses (115/75 lbs)

Crossfit North Cloud – CrossFit

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Metcon

Metcon (Time)

Three rounds for time of:

15 Deadlifts (225/155 lbs)

15 Toes to Bar

Accessory Work

Metcon (No Measure)

Posted Single-Leg Deadlifts (KB or Barbell) x 8-10 reps each @ 3011

Rest 60 seconds

Evil Wheels x 6 reps

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

Crossfit North Cloud – CrossFit

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Metcon

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

Crossfit North Cloud – CrossFit

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Metcon

Metcon (Time)

In teams of three, complete three rounds for time of:

80 Cal. Bike

60 Synchronized Power Snatches (75/55 )

40 Synchronized Overhead Squats (75/55)

20 Synchronized Bar-Facing Burpees
*Partners may partition the repetitions however they choose, with two partners working at a time, except on the bike, which must be broken up every 10 calories.

Crossfit North Cloud – CrossFit

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Metcon

Triple Double (2 Rounds for reps)

In teams of two, with only one partner working at a time, complete as many rounds and reps possible in 12 minutes of:

20 Dumbbell Thrusters (50/35 lb DBs)

20 Calories of Assault Bike or Concept 2 Bike Erg

20 Dumbbell Box Step-Overs (50/35 lbs to 24″/20″ Box)

Rest for 4 minutes….then…

In teams of two, with only one partner working at a time, complete as many rounds and reps possible in 12 minutes of:

20 Pull-Ups

20 Box Jumps (24″/20″)

Crossfit North Cloud – CrossFit

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Weightlifting

Shoulder Press (Every 2:00 x 5)

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

Shoulder Press x 3-4 reps @ 20X1

If you achieve 4 successful reps, increase the load in the next set. Goal is a heavy 3-rep max on set #5.

Metcon

Metcon (Time)

For time:

50 Calories of Rowing

40 Single-Arm DB/KB Push Press* (50/35)

30 Toes to Bar

20 Burpees
*For the Single-Arm Dumbbell Push Press, perform 10 reps with one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.