Crossfit North Cloud – CrossFit

Gymnastics

Metcon (No Measure)

3 Rounds NOT for time of:

10 Alternating Pistols (or progressions)

:30 Accumulated “L” Hang/”L” Sit/Hollow Hold

Metcon

Metcon (3 Rounds for reps)

“Get On Up”

AMRAP 4:

3 Power Cleans (135/95)

3 Box Jumps (24/20)

6 Power Cleans

6 Box Jumps

9 Power Cleans

9 Box Jumps

Rest 2:00

AMRAP 4:

3 Hang Power Cleans (135/95)

3 Burpee Box Jumps (24/20)

6 Hang Power Cleans

6 Burpee Box Jumps

9 Hang Power Cleans

9 Burpee Box Jumps

Rest 2:00

AMRAP 4:

3 Deadlifts (135/95)

3 Burpee Box Jump Overs (24/20)

6 Deadlifts

6 Burpee Box Jump Overs

9 Deadlifts

9 Burpee Box Jump Overs

Crossfit North Cloud – CrossFit

Weightlifting

Metcon (Weight)

EMOM 6:

Odd Minutes: Squat Clean + Power Clean + Front Squat + Front Squat

Even Minutes: Rest
*Score is total weight lifted over the three sets.

I.e. (135 + 155 + 175 = 465)

Metcon

Metcon (Time)

“Overload”

With a partner, complete 4 rounds for time of:

80 Double-unders

40 Calorie Row

20 Strict Press (75/45)
*Partners alternate MOVEMENTS to complete a total of 4 rounds.

*2 for 1: Single Unders

Crossfit North Cloud – CrossFit

Metcon

Metcon (3 Rounds for reps)

“Limitless”

Teams of 3:

AMRAP 7:

120/80 Calorie Bike

Max Clean & Jerk (135/95#)

Rest 3:00

AMRAP 6:

100/70 Calorie Bike

Max Power Snatch (115/75#)

Rest 3:00

AMRAP 5:

80/60 Calorie Bike

Max Thrusters (95/65#)

Crossfit North Cloud – CrossFit

Metcon

Mobility

RomWOD for 17.3

Metcon (2 Rounds for reps)

AMRAP 6:

42 Double-unders

30 Wallballs (20/14#)

18 Toes-to-Bar

Rest 5:00

AMRAP 6:

21 Double-unders

15 Wallballs (20/14#)

9 Toes-to-Bar

Crossfit North Cloud – CrossFit

Weightlifting

“Press Room”

5-RM Strict Press

3-RM Push Press

**Take 15 minutes to establish a 5-RM Strict Press, as well as a 3-RM Push Press.

Shoulder Press

Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

“Eastside Boys”

8 Minute AMRAP:

3 Handstand Pushups

6 Burpees

9 Goblet Squats (53/35)

12 American KB Swings (53/35)
This workout, is a short but intense burner.

*The goal is to move as quickly through the rounds as possible, keeping the rest to a minimum.

Rx+ = 70/53 KB Swings

Crossfit North Cloud – CrossFit

Metcon

Metcon (3 Rounds for reps)

“Chase the Rabbit”

AMRAP 5:

650m Row Buy-in

9 Hang Squat Cleans (95/65#)

25 DU

Rest 5:00

AMRAP 5:

450m Row Buy-in

6 Hang Squat Cleans (135/95#)

25 DU

Rest 5:00

AMRAP 5:

250m Row Buy-in

3 Hang Squat Cleans (185/135#)

25 DU
*Weight should increase on the Hang Squat Cleans each set.

*Two groups: alternate every 5:00 work/rest period.

*Each round:

1 – 99 Reps

2 – 76 Reps

3 – 53 Reps

…row is worth 1 Rep every 10 Meters.

**Score is Reps per “round”**

Crossfit North Cloud – CrossFit

Metcon

Mobility

Metcon (No Measure)

For those who are still sore in the posterior chain and quads from 17.2 we are going to take about 8 minutes to work on that.

Mobility for today:

1. 2 minutes of saddle sit

2. Lizard stretch (1 minute per side)

3. Couch stretch (1 minute per side)

Metcon (4 Rounds for reps)

“Tune-Up”

EMOM x 20:

Min 1: 7 Deadlifts (185/135#) + 7 Box Jumps (24/20″)

Min 2: 12/9 Calorie Bike

Min 3: 7 Wallballs (20/14#) + 7 Pull-ups

Min 4: 15/12 Calorie Row

Min 5: REST
*Scoring:

“Round 1” = DL/BJ

“Round 2” = Bike Cals

“Round 3” = WB/PU’s

“Round 4” = Row Cals

**Larger classes will start on different minutes and move through the workout in order.

***Rx + = C2B Pull-ups***

Crossfit North Cloud – CrossFit

Metcon

Metcon (6 Rounds for reps)

“Cement Mixer”

Every 4:00 for 6 Rounds:

400m Run

12 Ring Dips

Mobility

Metcon (No Measure)

RomWOD – 15 minutes.

Crossfit North Cloud – CrossFit

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Metcon

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

Metcon

CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 sit-ups

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 jumping chest-to-bar pull-ups

8 power cleans

M: 20-lb. dumbbells

F: 10-lb. dumbbells

* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds

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. Assault Bike for Max. Calories

2. Push Press (95/65)

3. Toes-to-Bar/K2E/HLR

4. Goblet Squats (53/35)

5. Russian 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)
*Each “team” will complete 2 minutes at each round, followed by a 1 minute rest/transition period.

*Partners may switch at any time.

*Score is total reps completed over all stations.