Crossfit North Cloud – CrossFit

View Public Whiteboard

Weightlifting

The load should built throughout the 18 minutes of this session, from approximately 65-85%.

High-Hang Snatch (1×2)

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

High Hang Snatch x 2 reps

Immediately followed by…

Hang Snatch (1×2)

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

Hang Snatch x 2 reps

Immediately followed by…

2 Snatch Liftoff + Snatch

2 Snatch Lift-Offs + Snatch

Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.
Every 2 minutes, for 6 minutes (3 sets):

2 Snatch Lift-Offs + Snatch

Metcon

Metcon (Time)

Five rounds for time of:

10 Hang Power Snatches (95/65 lbs)

30 Double-Unders
The Hang Power Snatches should be a weight that you can cycle quickly, definitely not broken into more than 2 sets.

Crossfit North Cloud – CrossFit

View Public Whiteboard

Weightlifting

Back Squat (4 x 8)

Every 4 minutes, for 16 minutes (4 sets):

Back Squat x 8 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 7th and 8th reps should be a grind; in set 3 your chances of making the 8th rep should be 50/50, and the fourth set will be a test of mental fortitude.

Metcon

Metcon (Time)

For time:

1000 Meter Row

immediately followed by three rounds of:

15 Toes to Bar

20 Alternating Reverse Lunges with KB/DB Farmer’s Carry (53/35)

Crossfit North Cloud – CrossFit

View Public Whiteboard

Metcon

Shoulder Press (Heavy 2 Rep)

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

Strict Press

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Sets 3-4 – 2 reps @ 80-83%

*Sets 5-6 – 2 reps @ 85-88%

Metcon

Metcon (AMRAP – Rounds and Reps)

Partners alternate movements to complete as many rounds and reps as possible in 16 minutes of:

3 Dumbbell Man-Makers (50/35 lbs)

6 Strict Pull-Ups

9 Burpees

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 ARE: (24/20)

Accessory Work

Metcon (No Measure)

Three sets of:

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

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

Crossfit North Cloud – CrossFit

View Public Whiteboard

Metcon

Metcon (2 Rounds for reps)

In teams of two, complete against a 35 minute running clock…

A.

In 15 minutes, complete the following:

Run 1000 Meters

immediately followed by as many rounds and reps as possible of:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

B .

In 15 minutes, complete the following:

Run 1000 Meters

immediately followed by as many rounds and reps as possible of:

10 Dumbbell Squat Clean + Thrusters (55/35 lbs)

10 Toes to Bar

Crossfit North Cloud – CrossFit

View Public Whiteboard

Weightlifting

Deadlift (10.10.10.8.6)

Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 65%

*Set 4 – 8 reps @ 70%

*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of four, complete as many rounds and reps as possible in 18 minutes of:

15/10 Calories of Assault Bike (or 200 Meter Run)

20 Front Rack Walking Lunges with 50/35 lb. DBs

Each team gets one Assault Bike, and as soon as one partner finishes on the Assault Bike, the next may jump on.

Crossfit North Cloud – CrossFit

View Public Whiteboard

Weightlifting

Clean and Jerk (2-RM)

Every 2 minutes, for 14 minutes (7 sets):

(Power Clean + Jerk) x 2 reps

Build over the sets to establish a 2-RM power clean & jerk.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

3 Burpees Over the Barbell (lateral)

3 Ground to Overhead (155/105 lbs)

6 Burpees Over the Barbell

6 Ground to Overhead

9 Burpees Over the Barbell

9 Ground to Overhead

12 Burpees Over the Barbell

12 Ground to Overhead

and so on….

Crossfit North Cloud – CrossFit

View Public Whiteboard

Weightlifting

Front Squat (1-RM)

Take 12 minutes to build to today’s 1-RM Front Squat

Metcon

Metcon (Time)

Three rounds for time of:

Run 400 Meters

8 Front Squats (185/125)

Crossfit North Cloud – CrossFit

View Public Whiteboard

Weightlifting

Bench Press (5 x 3)

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

Bench Press x 3 reps

Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.

Metcon

Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets):

Row 500 Meters

20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

40/30 Push-Ups

Crossfit North Cloud – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

In teams of two, complete five rounds for time of:

Run 400 Meters (partners must stay together)

20 Deadlifts (10 each – 225/155 lbs)

30 Pushups (15 each)
Partners must run together, and may only start deadlifts once both members are back at the barbell.