Crossfit North Cloud – CrossFit

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Metcon

Metcon (3 Rounds for reps)

Complete as many rounds and reps as possible in 8 minutes of:

5 Strict Handstand Push-Ups

10 Thrusters (95/65 lbs)

200 Meter Run

Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:

40 Double-Unders

20/15 Hand-Release Push-Ups

10 Pull-Ups

Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:

20 Box Jumps (24″/20″)

15 Toes to Bar

10/5 Ring Dips
Round 1: HSPU/Thrusters/Run (35 Reps/round)

Round 2: DU/HRPU/PU (70 Reps/round)

Round 3: Box/T2B/Dips (45 Reps/round)

Crossfit North Cloud – CrossFit

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Weightlifting

Deadlift (Every 2:00 x 8)

Every 2 minutes, for 16 minutes (8 sets):

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85

*Set 5 – 1 rep @ 90%

*Sets 6-8 – 3 reps @ 90%

Metcon

Metcon (4 Rounds for reps)

Against a 2-minute running clock, complete as many reps as possible of:

Row 300/250 Meters

Max Reps of Power Snatches (95/65)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
**do not score calories rowed as your scored Reps**

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 Cal. Assault Bike

40 Kettlebell Swings (53/35)

30 Wall Ball Shots (20/14)

20 Box Jumps (24″/20″)

10 Toes to Bar
*Partners may alternate movements however they choose.

*Score is total Rounds & Reps completed.

Crossfit North Cloud – CrossFit

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Metcon

Triple 3 (Time)

“Triple 3”

For time:

3,000-m row

300 double-unders

3-mile run

Time cap: 49 minutes
*With a partner, complete for time.

*Only one person working at a time.

*600 Single-Unders if doing SU.

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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.

Every Minute on the Minute, for 6 minutes (6 sets):

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

Rest 60 seconds, and then…

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

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

Rest 60 seconds, and then…

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

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

High-Hang Clean (EMOM 6)

Hang Clean (Every :90 x 4)

Clean (Every 2:00 x 3)

Metcon

Metcon (Time)

For time:

40/30 Calories of Assault Bike

20 Burpee Box Jump-Overs (24″/20″)

10 Squat Cleans (135/95 lbs)
Rx + = #155/#105

Crossfit North Cloud – CrossFit

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Weightlifting

Back Squat (1 x Max Reps)

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

Back Squat x 6 reps

*Sets 1-4 – 6 reps @ 75-82%

*Set 5 – Max Reps @ 80%

Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

10 Burpees

20 Walking Lunges

30 Double-Unders

Crossfit North Cloud – CrossFit

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Weightlifting

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

Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM, then perform the following:

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

Push Press x Max Reps @ 80-85% of today’s 1-RM

Shoulder Press (1RM)

Push Press

Push Press

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Crossfit North Cloud – CrossFit

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Weightlifting

Seated Strict Press (6 x 3)

Sit on a bench or box without back support and press the barbell from shoulder to overhead
Complete six sets of 3 seated Barbell Strict Press, building over the course of the 6 sets to a 3-RM.

Metcon

Metcon (Time)

In teams of two, alternating each movement, complete ten rounds for time of:

500/400 Meter Row

10 Power Snatches (75/45)

10 Burpee Box Jump-Overs (24″/20″)

(Partner A rows; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 overhead squats; etc….)

Crossfit North Cloud – CrossFit

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Weightlifting

Deadlift (Heavy 5-Rep)

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

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 5 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – Test 5-RM…5 reps @ approximately 85% of 1-RM.

Metcon

Metcon (Time)

Five rounds for time of:

20 Pushups

20 Overhead Walking Lunges (75/45)
*Push-ups can not be hand-release push-ups, palms and feet must stay in contact with the ground the entire movement.

*Use FULL range of motion, chest must touch the ground and arms at full extension at the top on pushups.

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Weightlifting

Hang Snatch + Snatch (Build over 8 sets)

Every 2 minutes, for 16 minutes (8 sets):

Hang Snatch + Snatch

Build over the course of the eight sets.

Metcon

Metcon (Time)

Five rounds for time of:

20 Wall Ball Shots (20/14 lbs to 10′/9′)

5 Squat Snatches (115/75 lbs)