Crossfit North Cloud – CrossFit

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Weightlifting

For the following 12 minutes, increase the loading on the barbell as desired, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor in the last three minutes.

High-Hang Snatch (EMOM 5)

High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Hang Snatch (EMOM 4)

Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Snatch (EMOM 3)

Snatch x 1 rep @ 80+% of 1-RM Snatch

Metcon

Metcon (3 Rounds for reps)

Every 4 minutes, for 12 minutes (3 sets), for times:

Row 500/400 Meters

Max Reps KB Swings (53/35)
Rx+ = (70/53) KB Swings

Crossfit North Cloud – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating as desired, complete as many rounds and reps as possible in 30 minutes of:

500 Meter Row

10 Pull-Ups

20 Alternating Reverse Barbell Lunges (95/65)

40 Air Squats

Crossfit North Cloud – CrossFit

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Metcon

The Gobbler (Time)

In teams of 2 – 4, complete for time:

200 M. Run

100 Calorie Row

200 M. Run

100 Pullups

200 M. Run

100 Power Cleans (95/65)

200 M. Run

100 Burpees

200 M. Run

100 Wallballs (20/14)

200 M. Run

100 Calorie Bike

200 M. Run

100 Sit-ups

200 M. Run

*All runs are completed together.

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Metcon

Metcon (3 Rounds for reps)

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 400/300 Meter Row

Station 2 – 20 Ring Dips

Station 3 – 20/15 Calories of Assault Bike

Station 4 – 20 Toes to Bar

Station 5 – 10 Renegade Rows (50/35)

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

RomWOD

Crossfit North Cloud – CrossFit

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Gymnastics

Three sets of:

Pause Deadlift x 6 reps

(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)

Rest 60 seconds

50-Foot Handstand Walk or (60 Second Accumulated Handstand Hold/Static OH DB Hold)

Rest 60 seconds

Metcon

Metcon (Time)

Two rounds for time of:

1000 M. Row

42 Russian KB Swings (53/35)

24 Pull-Ups

Crossfit North Cloud – CrossFit

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Weightlifting

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

High-Hang Clean (EMOM 5)

Every minute, on the minute, for 5 minutes:

High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Hang Clean (Every 90 x 4)

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Clean (Every 2:00 x 3)

Every 2mins, for 6 minutes (3 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

6 Hang Squat Cleans (115/85)

6 Burpees over the Bar

Crossfit North Cloud – CrossFit

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Metcon

With a partner, on a 30 minute running clock, complete:

Hang Clean + Clean (EMOM x 10)

(athlete will execute one clean from the hang position, and then one from the floor)
From 0:00 – 10:00.

Every minute on the minutes, for 10 minutes: (5 sets each)

Partners alternate minutes to build to a max weight on the hang clean + clean complex.

Metcon (AMRAP – Rounds and Reps)

Rest until the 15:00 mark…

From 15:00 – 30:00, complete the following triplet for max rounds and reps:

9 DB Deadlifts (50/35)

6 DB Cleans (50/35)

3 DB Thrusters (50/35)

*While one partner works, the other partner must complete 50 Double Unders (100 Single-Unders if doing SU)

**Partners may only alternate when one partner has completed the 50 DU.

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Accessory Work

Metcon (No Measure)

Every 90 seconds, for 24 minutes (4 sets):

Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg

Station 2 – Hanging Med-Ball Hamstring Curls x 10 reps @ 2111

Station 3 – Evil Wheels x 10 reps

Station 4 – Clean Grip Bent-Over Barbell Row x 8 reps @ 2111

Metcon

Metcon (2 Rounds for reps)

For max reps:

4 Minutes of Dumbbell Burpee Box Step-Overs (50/35 lb DBs over 20″ box)

Rest 1 Minute, and then…

For max calories:

4 Minutes of Rowing

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Metcon

Metcon (4 Rounds for time)

Every 10 minutes, for 40 minutes (4 sets) for times:

500 Meter Row

40 Air Squats

30 Kettlebell Swings (53/35)

20 Pull-Ups

10 S2O (95/65)
Please note times for each of your four sets. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.

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Weightlifting

Overhead Squat

Every 2 minutes, for 12 minutes (6 sets) of:

Overhead Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 10 reps @ 65-75%

Metcon

Metcon (5 Rounds for time)

Every 3 minutes, for 15 minutes (5 sets) of:

12 Burpee Box Jump-Overs (24″/20″)

24 Single-Arm DB Overhead Walking Lunges (50/35)