06/07/2017

Crossfit North Cloud – CrossFit

Weightlifting

Take 15-20 minutes to build to today’s heavy…

Split Jerk x 1 rep

*From the Rack.

*Only 1 rep each set, DROP FROM THE TOP…save your shoulders!

Metcon

Metcon (4 Rounds for reps)

Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:

Row 250/200 Meters

Push Press (115/75 lbs)
**Score is reps of Push Press.

*No Re-dip (not a push jerk)

Split Jerk

06/06/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (4 Rounds for reps)

Against a 4-minute running clock, perform the following for max reps of HSPU:

Run 400 Meters

Handstand Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

10 Box Jumps (24″/20″)

10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

5 Burpees

5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

30 Double-Unders

10 Toes to Bar
Rx+:

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

Run 400 Meters

STRICT Handstand Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

10 Box Jumps (24″/20″)

10 C2B Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

5 Burpees over the Bar

5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

30 Double-Unders

10 Toes to Bar

06/05/2017

Crossfit North Cloud – Power Athlete

Weightlifting

3 Alternating Sets of:

7 Strict Pullups (banded)

7 Strict Shoulder Press (Barbell)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes.

DB Push Press – 10 reps

Ring Rows – 10 reps

20 Pound Ball Slams – 10 reps

Accessory Work

4 Alternating Sets of:

10 Plate Front Raises

10 DB Lateral Raises

06/05/2017

Crossfit North Cloud – CrossFit

Weightlifting

Every 90 Seconds, for 9 minutes, alternate to complete three sets each of:

Deadlift x 8 reps @ 2011 (tempo)

Rest

Ring Dips x 12

Rest

Deadlift (8,8,8)

Weight is ACROSS.

*Pick a weight that you can do all sets unbroken/touch and go.

Metcon

Metcon (Time)

Three rounds for time of:

500 Meter Row

15 Push-ups

25 Kettlebell Swings (53/35)

06/03/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of four, complete as many rounds as possible in 24 minutes of:

20 Burpees

20 Wall Ball Shots (20/14)

20 AbMat Sit-Ups

“Rest” Station (20/15)

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold two dumbbells fully extended overhead.