04/30/2018

Crossfit North Cloud – CrossFit

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Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Accessory Work

Metcon (No Measure)

Rest until relatively recovered, and then…

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ Tempo

Strict Handstand Push-Ups x 8-10 reps @ 2011

(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less or complete 4-5 wall walks)

Rest 90 seconds

04/28/2018

Crossfit North Cloud – CrossFit

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Metcon

Metcon (3 Rounds for reps)

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)

8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)

8 Ring Dips

Rest 4 minutes, and then…

8 Ground to Overhead (135/95 lbs)

8 Toes to Bar

04/25/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Metcon (No Measure)

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 5 minutes:

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

Hang Clean

Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Ground to Overhead (115/75 lbs)

10 Burpees Over the Barbell

04/27/2018

Crossfit North Cloud – CrossFit

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Accessory Work

DB Walking Lunge (3 x 20)

Three sets of:

Dumbbell Walking Lunge x 20 steps @ 10X0

Rest 60 seconds

Metcon

Metcon (3 Rounds for reps)

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders (Double for Single-Unders)

10 Kettlebell Swings (70/53)

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers (50/35)

10 Box Jumps (24/20)

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Air Squats

04/24/2018

Crossfit North Cloud – CrossFit

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Metcon

Gymnastics

Metcon (No Measure)

Every 90 seconds, for 3 sets of each:

Station 1: Russian Step-Ups x 10 reps each leg (weighted OR un-weighted)

Station 2: Handstand Hold (Accumulate 45-60 Seconds, or Static OH DB Hold)

Station 3: Evil Wheels (8-12 Reps)

Metcon (AMRAP – Reps)

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 15 Russian Kettlebell Swings (70/53)

Minute 3 – 10 Dumbbell Thrusters (50/35 lbs)

Minute 4 – 10 Pullups

04/23/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Paused Front Squat (5×3 – Across)

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

Pause Front Squat w/ 5 second pause in the bottom.

*Do not lose tension at the bottom of the squat!*

Metcon

Metcon (AMRAP – Rounds and Reps)

Four sets of 3-minute sprints of:

“Cindy”

5 Pull-ups

10 Push-ups

15 Squats

*Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets.

**Pick up where you left off to start the next set. Score total number of rounds and reps completed.
Rx+=

Four sets of 3-minute sprints of:

“Mary”

5 Strict Handstand Push-Ups

10 Alternating Pistols

15 Pull-Ups

04/21/2018

Crossfit North Cloud – CrossFit

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Metcon

Metcon (2 Rounds for reps)

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

7 Burpee Box Jump-Overs (24″/20″)

7 Thrusters (115/75 lbs)

21 Double-Unders

Rest until the running clock hits 20:00 minutes, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Push Press (135/85 lbs)

9 Ring Dips

04/20/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Push Jerk

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

Push/Power Jerk

*Set 1 – 3 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 87-89%

*Set 6 – 1 rep @ 90-92%

*Set 7 – 1 rep @ 93-94%

*Set 8 – 1 rep @ 95% +

Metcon

Metcon (AMRAP – Rounds and Reps)

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

40 Double-Unders

20 Alternating Dumbbell Snatches (55/35 lbs)

10 Handstand Push-Ups
Rx+ = Strict HSPU

04/18/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Paused Front Squat (32X1 Tempo)

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

Pause Front Squat x 5 reps @ 32X1

Metcon

Metcon (AMRAP – Rounds and Reps)

Against a 4-minute running clock, perform as many rounds and reps as possible of:

5 Strict Pull-Ups

10 Toes to Bar

20 Push-Ups

30 Jumping Air Squats

Rest 2 minutes between sets, and complete a total of 3 sets.

*Pick up each set where you left off at the end of the previous set.