Crossfit North Cloud – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Handstand Push-Ups

6 Pull-Ups

9 Toes-to-Bar

12 Russian Kettlebell Swings (70/53)

15 Calories of Rowing
*Rx + =

3 Strict Handstand Push-Ups

6 Strict Pull-Ups

9 Toes-to-Bar

12 Russian Kettlebell Swings (70/53)

15 Calories of Rowing

*Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

Crossfit North Cloud – CrossFit

Weightlifting

Deadlift (3-RM)

Take 15-20 Minutes to build to today’s heavy 3 Rep Deadlift.

*Start very light and build up over the course of 7-8 sets.

*Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately!

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Crossfit North Cloud – CrossFit

Weightlifting

Back Squat (4×8)

Four sets of:

Back Squat x 8 reps

Rest 2 minutes

Choose the same weights you used last week (Monday).

* If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

Metcon

Metcon (Time)

Three rounds for time of:

400 Meter Run/500 Meter Row

30 Alternating Lunges

15 Toes to Bar

Crossfit North Cloud – CrossFit

Midline

Metcon (No Measure)

Every minute, on the minute, for 10 minutes (2 sets of each):

Minute 1 – Strict Ring Pull-Ups or Ring Rows x 6-8 reps

Minute 2 – Prone Plank x 40 seconds

Minute 3 – Dumbbell Rows x 6-8 reps @ 2111 (Left Arm)

Minute 4 – Dumbbell Rows x 6-8 reps @ 2111 (Right Arm)

Minute 5 – Hollow Hold x 30-40 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

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

5 Shoulder to Overhead (135/95 lbs)

10 Bar Facing Burpees

Crossfit North Cloud – CrossFit

Weightlifting

Hang Snatch + Snatch (6×1)

Every 90 seconds, for 9 minutes (6 sets):

Hang Snatch + Full Snatch

*Can be squat or power.

*Build over the course of the six sets, record heaviest set.

Metcon

Metcon (Time)

Four Rounds for time of:

20 Wall Ball Shots (20/14)

5 Squat Snatches (115/85 lbs)
Rx + = Squat Snatch (135/95)

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

In teams of two, complete five total rounds for time of:

Row 700 Meters (350 each)

20 Deadlifts (10 each – 225/155 lbs)

30 Pull-Ups (15 each)
*Use the same rower

*Use the same bar, if possible.

*Sub banded or ring rows if needed for PU’s.

Crossfit North Cloud – CrossFit

Weightlifting

Bench Press (5 X 3)

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

Bench Press x 3 reps

Suggested loads per set (by 1-RM %): 70, 75, 80, 85, 90+

Metcon

Metcon (Time)

Five rounds for time of:

15/10 Cal. Assault Bike or 20/15 Cal. Row

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

In teams of two, with only one partner working at a time, alternate complete rounds of 50 to complete 3 rounds EACH for time of:

50 Wallballs (20/14 lbs)

Accessory Work

Metcon (No Measure)

Three each of: (with a partner)

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest while partner works

Single Arm Dumbbell Row (3×8)

Crossfit North Cloud – CrossFit

Metcon

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 7 minutes of:

7 Ground to Overhead (115/75 lbs)

7 Ring Dips

Crossfit North Cloud – CrossFit

Weightlifting

Back Squat (3 X 8 (Across))

Three sets of:

Back Squat x 8 reps

Rest 2 Minutes

Select a weight that will make your final 2 reps of each set extremely difficult.

Metcon

Metcon (Time)

For time:

400 M. Run/500 M. Row/30 Cal. Bike

40 Box Jumps (24″/20″)

40 Toes to Bar

40 Push-ups

400 M. Run/500 M. Row/30 Cal. Bike