10/30/2018

Crossfit North Cloud – CrossFit

View Public Whiteboard

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Rx Box Jumps: (24/20)

*This is an intentional repeat of a few months ago.

**Go hard and try to beat your previous score…OR up the weight you used/go for jumps instead of stepups, etc.

Accessory Work

Metcon (No Measure)

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest…

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest…

Side Plank x 45 seconds each side

Rest 60 seconds

10/23/2018

Crossfit North Cloud – CrossFit

View Public Whiteboard

Weightlifting

Hang Clean + Clean (Every 2:00 x 8)

(athlete will execute one clean from the hang position, and then one from the floor)
Every 2 minutes, for 16 minutes (8 sets):

Complete one set of the complex:

Hang Clean + Clean

*Build in weight across the 8 sets to today’s heavy.

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Thrusters (95/65 lbs)

12 Bar-Facing Burpees

10/19/2018

Crossfit North Cloud – CrossFit

View Public Whiteboard

Weightlifting

Deadlift (10,8,6,4,2)

Deadlift

*Set 1 – 10 reps @ 55% of 1-RM

*Set 2 – 8 reps @ 65%

*Set 3 – 6 reps @ 80%

*Set 4 – 4 reps @ 90%

*Set 5 – 2 reps @ 95% +

Rest approximately 2 minutes between sets.

This should be based off of previously tested 1-RM.

Metcon

Metcon (Time)

With a partner, complete 2 Rounds for time of:

50 Handstand Pushups

50 Calorie Row

50 DB Snatches (55/35)
Scaling:

50 Hand Release Pushups

50 Calorie Row

50 DB Snatches (45/25)

*Reps can be partitioned however partners desire.

CCCC Wrestling

Crossfit North Cloud – Power Athlete

View Public Whiteboard

Warm-up

250 Meter Row

Then…

2 Rounds of:

10 Ring Rows

10 PVC Good Mornings

10 Air Squats

10 Red Band Pullaparts

Weightlifting

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

3 Power Cleans (must be Touch and Go – no resetting on the ground.)

*Build across all 5 sets to a heavy 3-Rep Power Clean

Metcon

Metcon (AMRAP – Reps)

With a partner, complete as many rounds and reps as possible in 12 minutes of:

Buy-In: 1000 M. Row

In remaining time:

30 Wallballs (20/14)

20 Power Cleans (135/95)

10 Burpees over the Bar

*You must complete all of the reps of one movement before moving onto the next.

*Partners can alternate as desired.