03/23/2018

Crossfit North Cloud – CrossFit

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Metcon

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Metcon

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

03/20/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Paused Front Squat (Heavy 1-Rep)

***3 Second Pause in Bottom

**Build to a heavy 1-rep in 12 minutes

*Number of sets will vary, do two sets of 2 or 3 and then singles

Keys:

-Do not lose tension

-Don’t round back

-Keep your chest tall

-Do not full grip on bar, let it rest in the front rack

Metcon

Metcon (Time)

4 Rounds, On the 4:00:

12 Thrusters (75/45)

15/12 Calorie Bike

18 x 10 Meter Shuttle Sprints
*Speed is key!…light thrusters.

*Score is your SLOWEST round.

03/19/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Shoulder Press (4×3 then 3×1)

Loads per set (by %):

1. 75 (3)

2. 80 (3)

3. 85 (3)

4. 90 (3)

5. 95 (1)

6. 100 (1)

7. 100+ (1)

*Record your heaviest single

Metcon

Metcon (2 Rounds for reps)

Complete as many rounds and reps as possible in 4 minutes of:

10 Push Press (95/65 lbs)

10 Pull-Ups

Rest 4 minutes, and when the running clock reaches 8:00…

Complete as many rounds and reps as possible in 4 minutes of:

10 Ring Dips

10 Burpees
Rx+:

Push Press (115/75)

C2B Pullups

03/17/2018

Crossfit North Cloud – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

-20 min Amrap-

Partner 1: 2 rds of ” Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

Partner 2: Max Cal. Assault Bike

* When Partner 1 completes 2 rds then they switch and Partner 2 completes 2 rds while Partner 1 does Max Cal. Assault Bike.

**Rotate for 20 mins…. Scored by Rounds and total calories.

Metcon (Calories)

Use this to score the Calories on Assault Bike.

RomWOD

Open Path: 18.4

03/16/2018

Crossfit North Cloud – CrossFit

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Metcon

Dissecting Kelly (AMRAP – Rounds and Reps)

In teams of two:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (10/9)
*Team members alternate tasks, with only one member working at any time. Thus, Partner A will run 400 Meters, Partner B will perform 30 Box Jumps, Partner A then performs 30 Wallballs, Partner B runs 400 Meters…and so on for 30 minutes.

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

03/14/2018

Crossfit North Cloud – CrossFit

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Metcon

Metcon (4 Rounds for reps)

Every Minute on the Minute x 16 (4 Rounds):

1st: 12/9 Calorie Bike or Row

2nd: 7 Deadlifts (185/105) + 7 Hand Release Pushups

3rd: 12/9 Calorie Bike or Row

4th: 10 Pull-Ups
Rx+:

Every Minute on the Minute x 16 (4 Rounds):

1st: 15/12 Calorie Bike

2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups

3rd: 15/12 Calorie Bike

4th: 10 Chest to Bar Pull-Ups

Extra Credit

RomWOD (Coach Choice)

03/13/2018

Crossfit North Cloud – CrossFit

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Weightlifting

3-Position Clean (1 x Every 90 (building))

3-Position Clean

(high hang, mid-thigh, and then from the floor) OR (high-hang, hang, 2″ below knee)
Every 90 seconds for 12 minutes, complete 1 Rep of the 3-position Clean complex.

*Build to today’s Heavy.

Metcon

Metcon (AMRAP – Rounds and Reps)

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

6 Power Snatches (95/65 lbs)

12 Bar-Facing Burpees Over the Bar

6 Box Jumps (24/20)