Crossfit North Cloud – CrossFit

Metcon

Metcon (5 Rounds for reps)

Every 2 minutes, for 40 minutes (5 sets of each):

Station 1 – Deadlift x 4-6 reps @ 21X1

Station 2 – Push-Ups x Max Reps in 60 seconds

Station 3 – Alternating Reverse Lunges with DBs x 20 reps @ 2010

Station 4 – Overhead Press with DBs x 8-10 reps @ 2010
Coach Michael’s Note –

Please, please do not review this workout and wonder why there is no “conditioning” portion until you have completed the workout as prescribed, resting only exactly 90 seconds between each movement.

***Oh yeah, you also MUST increase the weight used for a movement if you are able to achieve the high end of the rep range.***

Cool? Have fun. 🙂

Crossfit North Cloud – CrossFit

Weightlifting

Four sets of:

Front Squat x 6 reps @ 30X1

Rest 20 seconds

Tall Box Jumps x 1.1.1.1.1

(rest 3-5 seconds between each jump – step down after each jump)

Rest 1 minute

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (Distance)

Max Height Box Jump

Front Squat

Metcon

Metcon (5 Rounds for reps)

Five sets for max calories/reps of:

30 seconds of Rowing (for max calories)

30 seconds of Rest

60 seconds of Russian Kettlebell Swings (70/53)

Rest 2 minutes

Crossfit North Cloud – CrossFit

Weightlifting

Clean and Jerk (Heavy 1-Rep)

Take 15 Minutes to build to a heavy 1-Rep Clean & Jerk.

Suggested Rep Scheme:

Set 1 – 3 singles @ 75%

Set 2 – 2 singles @ 80%

Set 3 – 2 singles @ 85%

Set 4 – 1 @ 90%

Set 5 – 1 @ 95%

Set 6 – 1 @ 95%+

Set 7 – Test 1-RM

Set 8 – Test 1-RM

Metcon

Metcon (Time)

Five rounds for time of:

5 Shoulder to Overhead (135/95 lbs)

10 Toes-to-Bar

20 Double-Unders

Crossfit North Cloud – CrossFit

Metcon

The Gobbler (Time)

In teams of 2 – 4, complete for time:

200 M. Run

100 Calorie Row

200 M. Run

100 Pullups

200 M. Run

100 Power Cleans (95/65)

200 M. Run

100 Burpees

200 M. Run

100 Wallballs (20/14)

200 M. Run

100 Calorie Bike

200 M. Run

100 Sit-ups

200 M. Run

*All runs are completed together.

Crossfit North Cloud – CrossFit

Crossfit North Cloud – CrossFit

Metcon (Time)

In teams of 3, in Conga Line style, complete 2 Rounds each of:

20 Thrusters (95/65)

30 Hand-Release Push-ups

40 Box Jumps (24/20)

500 Meter Row

Crossfit North Cloud – CrossFit

Weightlifting

Shoulder Press (4X3 (Across))

Every 2 minutes, for 8 minutes complete 3 reps of STRICT Shoulder press @ approximately 85-90% of 1-RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 3:

Complete a 18 Minute AMRAP of:

Bike 20/16 Calories

Couplet of:

10 Deadlifts (185/135)

15 Toes-to-Bar

20 DB Snatches (55/35)
Partner 1 begins on the Bike, while Partners 2&3 start on the Triplet alternating whenever desired.

When partner 1 finishes the 20/16 Calorie Bike, partner 2 bikes while 1 & 3 continue work on the triplet.

When partner 2 finishes the bike, partner 3 then bikes and 1 & 2 work on the triplet. This rotation repeats until the 18 minute time cap is up.

Crossfit North Cloud – CrossFit

Metcon

Metcon (5 Rounds for reps)

With a partner, alternating complete movements:

Every 6 minutes, for 30 minutes:

AMRAP 5:

15 Calorie Row

12 Power Cleans (115/75)

9 Burpees over the Bar

*Rest 1 Minute
*Score each set separately.

**1 Rounds = 36 Reps.**

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

With a partner:

Complete, for time:

100 Wallballs (20/14)

80 Calorie Row

60 Pull-ups

40 Clusters (115/75)

20 Burpee Box Jump-Overs (24/20)

Crossfit North Cloud – CrossFit

Weightlifting

Snatch (1.1.1 Every 90 Seconds)

Every 90 seconds, for five sets of:

Snatch x 1.1.1

(rest 10 seconds between singles)

***can be Squat or Power Snatch…but do the same movement for every rep.

Metcon

Metcon (Time)

In teams of two, partners alternate full rounds to complete 5 rounds each of:

20 Kettlebell Swings (53/35)

10 Ring Dips