Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Metcon

Metcon (Time)

In A Three Person Team, Complete:

8000/7000m Bike

4000/3500m Row

4000/3500m Ski

Rx+:

10,000/8000m Bike

5000/4000m Row

5000/4000m Ski
Bike/Ski/Row: Aim for a moderate/fast pace and we recommend rotating every 45-60 seconds or so. You can try out whatever strategy you think will let you keep a challenging but sustainable pace on each machine. Work to be intense but not blow up anywhere. Know your strengths and weaknesses machine to machine and pace accordingly!

Weightlifting

Bench Press (5 x 10)

10 Bench Press @ 6/10 RPE

10 Bench Press @ 6/10 RPE

10 Bench Press @ 7/10 RPE

10 Bench Press @ 7/10 RPE

10 Bench Press @ 7/10 RPE

After the last set, perform 25 deficit hand release push ups

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

2 Sets:

5 Inchworms

10 Burpees

15 Lunges

10 Kang Squats

5 Pushups

Metcon

Metcon (5 Rounds for reps)

EMOM 15:

1- 100 Meter Run

2- 10 AbMat Situps

3- 5 Devil Press

Weightlifting

Paused Back Squats (5 x 5 (Across))

*3 Second Pause in the bottom

Take 1-2 warm-up sets up to working weight
Paused Back Squats

*3 Second Pause in the bottom

Take 1-2 warm-up sets up to working weight

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

200m Ski Or Row (moderate)

25 Single Unders or Double Unders

10 Step Back Lunge

10 Alt. Leg V-Up

Weightlifting

High-Hang Snatch (3,2,1,3,2,1,1,1)

3 Pause High Hang Power Snatch @ 60% 1 RM Snatch

2 Pause High Hang Power Snatch @ 65% 1 RM Snatch

1 Pause High Hang Power Snatch @ 70% 1 RM Snatch

3 Pause High Hang Power Snatch @ 65% 1 RM Snatch

2 Pause High Hang Power Snatch @ 70% 1 RM Snatch

1 Pause High Hang Power Snatch @ 73% 1 RM Snatch

1 Pause High Hang Power Snatch @ 73% 1 RM Snatch

1 Pause High Hang Power Snatch @ 73% 1 RM Snatch

*Pause for 2 seconds in the receive position before standing.

Metcon

Metcon (Time)

Complete For Time:

75-50-25

Double Unders

100’-50’-25’

Single Arm Overhead Dumbbell Lunge (50/35)

*15GHD or AbMat Sit Ups to start and after each set
Rx+:

100-75-50

Double Unders

150-100-50ft

Single Arm Overhead Dumbbell Lunge (70/50)

*25 GHD Sit Ups to start and after each set

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

3:00 Cardio

then…

2 Sets:

10 Cossack Squats

10 Banded Monster Walks

10 Good Morning

Weightlifting

Paused Front Squat (5 x 5)

5 Tempo Front Squat (3 seconds down, 3 second pause) @ 5.5/10 RPE

5 Tempo Front Squat (3 seconds down, 3 second pause) @ 6/10 RPE

5 Tempo Front Squat (3 seconds down, 3 second pause) @ 7/10 RPE

5 Tempo Front Squat (3 seconds down, 3 second pause) @ 7/10 RPE

5 Tempo Front Squat (3 seconds down, 3 second pause) @ 7/10 RPE

Metcon

Metcon (Time)

Complete 3 Rounds For Time:

9 Burpee Box Jump-Overs (24/20)

18 Strict Pullups
Rx+:

Complete 3 Rounds For Time:

12 Burpee Box Get Overs (48/40)

24 Strict Pull Ups

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Cardio

10 Walking Lunges (each leg)

10 Push-up to Downward Dog

10 AbMat/GHD Situps

Metcon

PassionWOD (Time)

Complete for time:

100 Double-Unders

800 M. Barbell Carry (95/65)

100 Burpees
*Complete individually or with a partner!

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:30 Cardio (easy to moderate) (your choice)

10 Strict Shoulder Press

5 Pushups

10 Hanging Scap Retractions

5 Front Squats

Metcon

Metcon (Time)

With a Partner, Complete the Following:

AMRAP 2 Minutes:

10 Synchro Front Squats (135/95)

10 Shoulder-to-Overhead(135/95) (accumulated)

Max Reps of Burpee Pullups in Remaining Time

-Rest 1 Minute b/t sets-

*Complete Sets until you accumulate 60Burpee Pullups Combined
TARGET SCORE

Target Time:sub 11 minutes (including rest) – this is 4 sets

Time Cap:14 minutes (including rest) – this is 5 sets

Weightlifting

Power Clean (5 x 4 Building)

*Complete 5 Sets of 4 Power Cleans, building to a heavy-ish touch and go set of 4 for today.

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

3:00 Jog

then…

3 Rounds:

10 Jumping Squats

10 Banded Good Mornings

10 KB Swings

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating full rounds, complete AMRAP 12:

6 Calorie Ski

12 Alt. DB Snatch

6 Pullups (Banded or Ring Rows if needed)

Weightlifting

DB Bench Press (6 x 5)

6 Sets of 5 all at the same weight.

*Rest about 1:00 between your sets.

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

3:00 Cardio (you choose)

1:00 Banded Hip Distraction

10 Banded Pullaparts

10 Lunge W/Twist

Metcon

Metcon (No Measure)

In Teams of 3, Complete AMRAP 20 Minutes:

P1: 10/8 Calorie Bike**

P2: 10/8 Calorie Row**

P3: 10/8 Calorie Ski**

10 x 25 ft.Synchro Shuttle Runs

**All partners start on a different machine at the same time. When all machines are completed by all partners (i.e. 30/24 calories total by all partners), your team of 3 will perform 10 Synchro Shuttle runs (25 ft.) together.

Weightlifting

Metcon (No Measure)

3-4 Rounds:

10 Barbell Bench Press @ RPE 7

-rest 1 minute-

10 Bent Over Banded Tricep Extension @ RPE 7

-rest 1-2 minutes b/t rounds-

-then-

3-4 rounds:

10 1:1:2 Incline Dumbbell Bench @ RPE 7

-rest 1 minute-

12 Resistance Band Chest Fly – High to Low @ RPE 7

-rest 1minuteb/t rounds-

Bench Press (*Use for recording bench press.)

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

2:00 Row or Bike

then…

3 Sets:

10 Cossack Squats (5/side)

10 Light DB Snatches

10 Scorpions (5/side)

Metcon

Metcon (4 Rounds for reps)

Complete the 4 Sets:

AMRAP 3:

200 Meter Run

10 Power Snatches

Max Reps of Burpees over the Bar in remaining time.

-Rest 1:00-

Weightlifting

Clean Pull + Clean (5 x 1+1+1)

1 Clean Pull + 1 Clean + 1 Jerk @ 7/10 RPE

1 Clean Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE

1 Clean Pull + 1 Clean + 1 Jerk @ 8/10 RPE

1 Clean Pull + 1 Clean + 1 Jerk @ 8.5/10 RPE

1 Clean Pull + 1 Clean + 1 Jerk @ 9/10 RPE

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

300m Row (easy to moderate)

10 Single Arm Dumbbell High Pull (each side) (moderate)

5 No Jump Burpee

10 Hanging Scap Retractions, 5 Kip to Swings

20 Alt Leg V-Up

Weightlifting

Deadlift (4 x 15 @ RPE 7/10)

*These should be lighter than last week.

**Based off of RPE, your last set should still be manageable and move quickly.

Metcon

Metcon (3 Rounds for reps)

Complete the Following for Max Reps of Each:

1 minute: Dumbbell Hang Power Cleans (2×50/35)

-rest 30 seconds-

1 minute: Lateral Burpees over DBs

-rest 30 seconds-

1 minute: Toes-to-Bar

-rest 30 seconds-

2 minutes: Dumbbell Hang Power Cleans (2×50/35)

-rest 30 seconds-

2 minutes: Lateral Burpee over DBs

-rest 30 seconds-

2 minutes: Chest-to-Bar Pull Ups

-rest 30 seconds-

1 minute: Dumbbell Hang Power Cleans (2×50/35)

-rest 30 seconds-

1 minute: Lateral Burpee over DBs

-rest 30 seconds-

1 minute: Toes-to-Bar
Rx+:

Must be done in unbroken sets of:

DB Hang Power Cleans (2×50/35) in unbroken sets of 4+

T2B in unbroken sets of 5+

C2B Pull Ups in unbroken sets of 3+

Scoring:

“Round” 1: DB Hang PC

“Round” 2: Burpees over DB

“Round” 3: T2B + C2B