Crossfit North Cloud – CrossFit

Weightlifting

Push Press (5,5,5,5,5)

A.

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

Push Press x 3-5 reps

Goal is to establish today’s 5-RM.

Metcon

Metcon (Weight)

Every minute, on the minute, for 16 minutes:

Odd minutes – 10 Burpees

Even minutes – 5 Power Cleans
***Score is the total weight moved over the course of the 8 sets of power cleans.

*To “Rx,” you must complete all 10 burpees in every even minute.

*There is no Rx weight, use the heaviest weight you believe you can successfully handle.

Rx+ = Bar Facing Burpees

Crossfit North Cloud – CrossFit

Weightlifting

Three sets of:

Back Squat x 3 reps @ 85-90% of your 1-RM

Rest 60 seconds

Single-Arm Dumbbell Row x 10 reps @ 2111

Rest 60 seconds

Back Squat (3,3,3)

Single Arm Dumbbell Row (10,10,10)

Metcon

Metcon (Time)

For time:

Row 1000 Meters

followed immediately by . . .

Three rounds of:

30 Double-Unders

20 American Kettlebell Swings (53/35 lbs)

10 KB Shoulder-to-Overhead (53/35 lbs)
*5 each arm per set of KB S2O

Crossfit North Cloud – CrossFit

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
*May be done in teams of up to 4 and work can be divided up however you want, with only 1 person working at a time.

*Must be done as Rx individually or in a team of 2 for the benchmark board.

*Pullups are STRICT, no kip.

**MODS**

Power Clean- lighter load.

Pullups- Banded OR Jumping

Run – 500 M. Row

Crossfit North Cloud – CrossFit

Metcon

5-Station Team (AMRAP – Reps)

In teams of two, with only one partner working at a time, complete two rounds of:

1. Burpee Box Jump Overs (24/20)

2. Clean & Jerk (135/95)

3. Assault Bike for Calories

4. AbMat Sit-ups

5. Partner Deadlifts (275/225/185)
*Partners will complete 2 MINUTES at each station, followed by 1 minute of rest.

*Athletes may switch at any time, BUT only one may be working at a time, EXCEPT on partner deadlifts.

*Rotate through all 5 stations in order for two rounds.

**Score is TOTAL REPS/Calories completed across all stations.

Crossfit North Cloud – CrossFit

Weightlifting

Hang Snatch (8 sets x 1.1.1)

*Record your heaviest single rep.

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

Hang Snatch x 1.1.1

(rest 10 seconds between singles)

**Build in load over the course of the eight sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

7 Hang Snatches (135/95 lbs)

14 Toes to Bar
*Hang snatch may be Power or Squat snatch.

**Form, form, form…pick a weight that you can maintain form, even if doing singles.

Crossfit North Cloud – CrossFit

Metcon

Helen (Time)

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

**This is the end of the month test of the “Helen” Monthly Challenge, improve your time from the beginning of the month with the same modifications OR use less modification and meet the challenge! Good luck!

Gymnastics

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups x 2-4 reps

(or low-ring muscle-up transitions x 5-6 reps, or ring pullups (do not turn rings on the pull) x 5-6 reps @ 2111)

Station 2 – Sampson Stretch x 30 seconds each side.

Station 3 – Arch to Hollow Rolls x 20 reps

(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Muscle-ups (2-4 Reps x 3 sets)

Crossfit North Cloud – CrossFit

Weightlifting

Shoulder Press (2,2,2,2,2,2)

Six sets of:

Shoulder Press x 2 reps

Rest 2-3 minutes

*Goal is to work up to today’s heavy 2-Rep.

Metcon

Metcon (AMRAP – Rounds and Reps)

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

10 Pull-Ups

15 Thrusters (95/65 lbs)

20/15 Calorie Row

Crossfit North Cloud – CrossFit

Weightlifting

Every 2 minutes, for 12 minutes (3 sets of each):

Station 1 – Hang Clean + Power Clean + Clean

(work up to today’s heavy 1-Rep)

Station 2 – Ring Dips x 10 reps @ 2111

Hang Clean + Power Clean + Clean (Heavy 1 Rep)

Build to today’s Heavy Complex.

Ring Dips (10,10,10)

Metcon

Metcon (AMRAP – Rounds and Reps)

Against a 3-minute running clock, complete as many rounds through the following ladder:

Hang Power Clean + 1 Front Squat

Hang Power Clean + 2 Front Squats

Hang Power Clean + 3 Front Squats

Rest 3 minutes between sets, and complete a total of three sets.
Rx Weights: (155/105)

Rx+ Weights: (175/125)

*Only work up the ladder, not back down. i.e. once you finish the 3 front squats, go back to 1 Hang power clean + 1 Front Squat.

*Begin your next 3-minute set where you left off the previous set.

Crossfit North Cloud – CrossFit

Metcon

Metcon (AMRAP – Reps)

In teams of four, complete as many reps as possible in 30 minutes of:

400 Meter Run

Box Jumps (24/20)

Burpee Pull-Ups

Alternating KB Snatches (53/35)
**Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

Crossfit North Cloud – CrossFit

Metcon

Walking Lunges (20,20,20)

A.

Every 3 minutes, for 9 minutes (3 sets):

20 Walking Lunges with Dumbbells or Kettlebells

Metcon

Metcon (4 Rounds for reps)

(8 sets) Tabata Row for Calories

Rest 60 seconds

(8 sets) Tabata Wall Ball Shots

Rest 60 seconds

(8 sets) Tabata Burpees

Rest 60 seconds

(8 sets) Tabata Snatches (75/45)

*Perform eight sets of “Tabata” of each movement (4 minutes total), and then rest 60 seconds before moving on to the next movement.
*Tabata means “20 seconds of work, 10 seconds of rest.”

*Athletes will start on different movements, but move through in order.

**Scoring – Each movement is recorded separately (round). So….

Round 1 – Total Cals on rower

Round 2 – Total Wallballs

Round 3 – Total Burpees

Round 4 – Total Snatches