Crossfit North Cloud – CrossFit

Metcon

10-Station Team (AMRAP – Reps)

“10-Station Team” (30 Minutes)

In teams of two complete these 10 stations for AMRAP:

1. Rowing for Max. Calories

2. Push Press (95/65)

3. Toes-to-Bar/K2E/HLR

4. Goblet Squats (53/35)

5. KB Swings (53/35)

6. Double-Unders/SU/JJ

7. Push-Ups

8. Wallballs (20/14)

9. AbMat Sit-Ups

10. Box Jumps (24/20)
*Partners will complete 2 MINUTES at each station, followed by 1 minute of rest.

*Athletes may switch at any time, BUT only one athlete working at a time.

*Rotate through all 10 stations in order

**Score is TOTAL REPS completed across all stations.

Crossfit North Cloud – CrossFit

Weightlifting

Squat Clean (EMOM 10)

*Every minute on the minute for 10 minutes complete 1 Squat Clean.

*Build to today’s Heavy 1-RM.

*Today is a great day to stay light and work on quickness under the bar for Squat Clean.

*If not able to Squat Clean – Power Clean (do not enter score, add as a “Power Clean” in Wodify.

Metcon

Metcon (Time)

Five Rounds for Time of:

Row 300 Meters

12 Front Squats (95/65 lbs)

12 Pull-Ups

Crossfit North Cloud – CrossFit

Metcon

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Shoulder Press ( 5,5,5,5,5)

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

Shoulder Press x 5 reps

*No Arching Back

*BE SAFE!

*If failing, DO NOT attempt to save

*No dip, Strict press = no assistance from the lower body.

**SCORE = Heaviest set of 5.

Metcon

Metcon (AMRAP – Reps)

Every 90 seconds, for 15 minutes (10 sets):

5 Push Presses (95/65)

10 Burpees Over the Barbell
*Rx+ =

Push Press (135/95)

Bar FACING Burpees

*Choose a load that will challenge you, but that can be done without dropping to the ground during the set of 5.

*Score is total reps completed.

**MAX. score = 150 Reps (10 sets x 15 reps)

Crossfit North Cloud – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating FULL ROUNDS, complete as many rounds and reps as possible in 25 minutes of:

1 Gym Length Down and Back Farmers Carry (70/53 lbs.)

10 Air Squats

10 Walking Lunges (5 each leg)

Crossfit North Cloud – CrossFit

Weightlifting

Front Squat (4,3,2,1,1,Max Reps)

Set 1: 4 reps @ 65%

Set 2: 3 reps @ 75%

Set 3: 2 reps @ 85%

Set 4: 1 rep @ 90%

Set 5: 1 rep @ 95%

Set 6: Max Effort Reps @ weight from set 3 (today’s 85%)

*Build over the course of the six sets to the Max Reps at 85% or 1-RM.

Metcon

Metcon (Time)

In teams of two, complete 6 RFT:

Row 250 Meters

15 Pull-Ups

15 Wall Ball Shots (20/14 lbs)
*In teams of two, alternating movements, complete 6 rounds for time.

*Only one partner working at a time.

Crossfit North Cloud – CrossFit

Metcon

Metcon (AMRAP – Reps)

EMOM 9: (3 sets)

Minute 1 – 30 Double-Unders/60Single-Unders

Minute 2 – 4-6 Strict L-Sit Pull-Ups/L-Sit Holds (Bar)/HLR Holds

Minute 3 – 3-4 Strict HSPU/Kipping HSPU/Wall Walks
*Score is TOTAL Double Unders. (Max 90)

Metcon

Metcon (4 Rounds for reps)

Four sets for max reps against a 3-minute running clock of:

Run 100 Meters

10 Toes to Bar/K2E/HLR

10 Russian Kettlebell Swings (70/53 lbs)

Rest 3 minutes between sets.
*100 Meters = 10 Reps.

*Be VERY Careful coming in and out of the door.

*Start EACH set at the 100 M. Run, do NOT start and stop where you left off the previous set.

*SCORE = AMRAP per 3-Minute Set, keep track of each separately.

Crossfit North Cloud – CrossFit

Warm-up

The Burgener Warm-Up (No Measure)

The sequence is as follows, always in this order:

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch
Burgener Warm-Up on YouTube:

https://www.youtube.com/watch?v=mWffzvDGeg4

Weightlifting

Hang Snatch + Snatch + OH Squat (10 Sets)

Performed as a complex.
Every two minutes, for 20 minutes (10 sets):

*Can’t re-grip the bar on the ground.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

5 Power Snatches (135/95 lbs)

10 Burpee Box Jump-Overs (24/20)

Crossfit North Cloud – CrossFit

Metcon

Metcon (No Measure)

Three sets of:

KB/DB Front Rack Walking Lunges x 6-8 each leg

Rest 60 seconds

Ring Push-Ups x 8-10 reps

Rest 60 seconds
*Use no weight on walking lunges if needed.

*USE GOOD FORM while cleaning the DB/KB to the Front Rack.

*Chest Tall, Knee Stacked over Ankle, Elbows wide and high, weight resting on shelf of shoulder.

KB Front Rack Walking Lunges (8,8,8)

Metcon

Metcon (4 Rounds for reps)

Four sets for max reps against a 3-minute running clock of:

Run 400 Meters

Max Reps Dumbbell Man-Makers (55/35 lbs)

(push-up, row, push-up, row, squat clean, thruster)

Rest 3 minutes
*Score is Man-Makers completed EACH round.

*Alternate Rest and Work for Larger Classes.

Man-Maker:

https://www.youtube.com/watch?v=iMNnvhg1JcM

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

In teams of two, with only one person working at a time, complete the following for time:

Run 800 Meters (can be as a relay)

50 Pull-Ups

75 Push Presses (95/65 lbs)

100 Front Squats (95/65 lbs)

75 Push Presses (95/65 lbs)

50 Pull-Ups

Run 800 Meters (can be as a relay)

Crossfit North Cloud – CrossFit

Warm-up

Metcon (No Measure)

Every 90 seconds for 3 sets:

(4.5 minutes):

10 Evil Wheels
*2-3 athletes per bar setup

*Use the #45 & #35 barbells only.

*At Least #25 plate on each end, will not roll with #10 or #15 plate.

EVIL WHEELS:

https://www.youtube.com/watch?v=gakdB5cjjds

Metcon

Metcon (5 Rounds for time)

A.

Every 5 minutes, for 30 minutes (6 sets):

Row 500 Meters

5 Thrusters (115/75 lbs)

10 Burpees Over the Barbell

Rx + (135/95)