In teams of 3, For Time:
60 Cal. Bike
63 Front Squats (115/75)
63 Burpee Box Jumps (24/20)
60 Cal. Bike
45 Front Squats (115/75)
45 Burpee Box Jumps (24/20)
60 Cal. Bike
27 Front Squats (115/75)
27 Burpee Box Jumps (24/20)
60 Cal. Bike
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Three rounds for time of:
10 Power Cleans (135/95 lbs)
50 Double-Unders
Three sets of:
Single-Leg KB Deadlift x 6 reps each leg @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 4-6 reps @ 20X1
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – 20/15 Calories of Rowing
Minute 2 – 10 Ring Dips
Minute 3 – 20 Air Squats
Minute 4 – 10 Pushups
Minute 5 – Rest
For the following sets, increase the loading on the barbell each set or between each movement, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
Every minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
Rest 60 seconds, and then…
Every 60 seconds, for 5 minutes (5 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 60 seconds, for 4 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
Every 5 minutes, for 15 minutes (3 sets), for individual times:
Row 500 Meters
30 Alternating Dumbbell Snatches (55/35)
15 Burpees over the Dumbbell
In teams of 4:
Complete a 5 movement “Tabata” workout of:
1- Wallballs (20/14)
2 – T2B
3 – Assault Bike for Calories (divide by 8)
4 – Walking KB Lunges (53/35)
5 – Burpee Box Jump Overs (24/20)
**SCORING**
*Your score for each movement is your lowest # of reps completed in a 20 second “work” window.
*Team score is the combined total of each person’s lowest score on the movement.
**All team members are on the same movement at the same time.
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps
For time:
40/30 Calories of Assault Bike
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
The “Scaled” version of this would most likely be:
10 Minute AMRAP of:
50 Single Unders
15 Power Snatches (#65/#45)
Every 3 Minutes, for 9 minutes: (3 sets)
Back Squat x 6 reps
Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20 Calories of Rowing
For the following sets, 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 60 seconds, for 4 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 60 seconds, for 3 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb Power Cleans
Handstand Push-Ups
crossfitnorthcloud.com