12/27/2017

Crossfit North Cloud – CrossFit

Weightlifting

Back Squat

Five sets of:

Back Squat @ 30X0 tempo

Rest 2-3 minutes after all sets above 75% of 1-RM

For the back squat, perform the following reps and percentages:

* Set 1 – 50% of possible 1-RM x 5 reps

* Set 2 – 75% of possible 1-RM x 3 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
*Before loading your bar with your weight for the MetCon, complete 3 sets of 3 + Clean & Jerks with increasing weight starting with an empty bar. For example…

1X3 @ #45

1X3 @ #95

1X3 @ #115

#135 for Grace

12/26/2017

Crossfit North Cloud – CrossFit

Weightlifting

Deadlift

Deadlift x 3 reps (with perfect posture and mechanics) @ 20X0 TEMPO

* Set 1 – 50% of possible 3-RM x 5 reps

* Set 2 – 75% of possible 3-RM x 3 reps

* Set 3 – 85% of possible 3-RM x 2 reps

* Set 4 – 90-95% of possible 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest 2-3 minutes between lifts over 75% of your 3-RM.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
*Female Rx = #35 Thrusters

A CrossFit Christmas!

Crossfit North Cloud – CrossFit

Metcon

12 Days of CrossFit (Time)

“12 Days of CrossFit”

1 Squat Snatch (135/95#)

2 Box Jumps (30/24″)

3 Push Presses (135/95#)

4 Toes-to-Bar

5 Hang Power Cleans (135/95#)

6 Hand-Release Push-ups

7 Deadlifts (135/95#)

8 AbMat Sit-ups

9 American KB Swings (70/53#)

10 Lunges (10 EACH side)

11 Wallballs (20/14#)

12 Oz. Beer!…Or 12 Cal Assault Bike!

Do 1, then 2-1, then 3-2-1, then 4-3-2-1….like the song “12 Days of Christmas”

12/22/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

In teams of 3:

A. 1800 M. Row (switching every 200 M.)

Metcon (3 Rounds for reps)

B. In teams of 3, AMRAP 18 (3 Rounds):

90 Sec. Max Calorie Bike

30 Sec. Rest

90 Sec. Max Reps Man-Makers (55/35)

30 Sec. Rest

90 Sec. Max RepsToes-to-Bar

30 Sec. Rest
*Score each 6 Minute Round Separately. (Partner 1 reps + Partner 2 + Partner 3)

**Each partner starts on a different movement and moves through in order for the duration of the workout.

12/19/2017

Crossfit North Cloud – CrossFit

Weightlifting

Clean (1.1.1 x 6)

Every 90 Seconds, for six sets (9 minutes):

Clean x 1.1.1

(rest 10 seconds between singles, can be Squat or Power Clean)

**Build to a heavy set of 3 singles**

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 18 minutes of:

6 Hang Squat Cleans (135/95 lbs)

12 Box Jumps (24″/20″)

12/18/2017

Crossfit North Cloud – CrossFit

Weightlifting

Four Sets of:

Shoulder (Strict) Press x 4-6 reps

Rest 90 seconds

Weighted Pull-Up x 4-6 reps

Rest 90 seconds

**You should start out completing 6 reps, and building to what will most likely be a heavy 4 rep.

**Weighted Pullup modification: strict, strict banded, negatives, banded negatives.

Shoulder Press (4 X 4-6)

Weighted Pull-ups (4 X 4-6)

Metcon

Metcon (Time)

Three rounds for time of:

40 Double Unders

30 Air Squats

20 Shoulder to Overhead (115/75)
**40 DU = 80 SU

12/15/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (4 Rounds for reps)

Against a 4-minute running clock, perform the following:

Run 400 Meters/Row 500M

Max KB Swings (53/35)

Rest 2 Minutes…

Against a 4-minute running clock, perform the following:

Run 400 Meters/Row 500M

Max Snatches (95/65)

Rest 2 Minutes…

Against a 4-minute running clock, perform the following:

Run 400 Meters/Row 500M

Max Pullups

Rest 2 Minutes…

Against a 4-minute running clock, perform the following:

Run 400 Meters/Row 500M

Max Assault Bike Cals
*Start groups of 4, every 4 minutes so that all athletes move through in the same order.

Round 1 = KBS

Round 2 = Snatches

Round 3 = Pullups

Round 4 = Calories