Crossfit North Cloud – CrossFit

Weightlifting

Power Clean (1.1 EMOM 10)

EMOM 10 (10 sets):

Power Clean x 1.1

(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

Metcon

Metcon (Time)

In teams of two, alternate FULL sets to complete four sets EACH for time of:

3 Hang Power Cleans

2 Alternating Front Rack Reverse Lunges

1 Shoulder to Overhead

Row 500 Meters
Rx:

M- #135

F- #95

Rx +:

M- #155

F- #105

*Choose a weight that you can complete the Clean/Lunge/S2O reps without dropping the bar.

Crossfit North Cloud – CrossFit

Weightlifting

Bench Press (2-RM)

Take 12-15 minutes to build to today’s 2-RM Bench Press

Metcon

Metcon (Time)

For time:

Row 1000 Meters

30 Bench Press @ 60% of today’s 2-RM

Row 1000 Meters
*2nd row, can be an 800 M. run. Either can be counted as Rx.

*Rx means, 60% or greater of today’s 2-RM was used for the bench press reps.

Crossfit North Cloud – CrossFit

Weightlifting

Front Squat (1-RM)

Take 10 minutes to build to a new 1-RM Front Squat

Metcon

Sage at 20 (AMRAP – Rounds and Reps)

“Sage at 20″

Complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters (135/95 lbs)

20 Pull-Ups

20 Burpees Over the Barbell

Crossfit North Cloud – CrossFit

Weightlifting

Metcon (No Measure)

Every 3 minutes, for 15 minutes (5 sets):

20 Dumbbell Walking Lunges (10 each leg)

15 Ring/Matador/Box Dips

Walking Lunges (20,20,20,20,20)

Metcon

Metcon (Time)

In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:

20 Kettlebell Swings (53/35)

15 Wall Ball Shots (20/14 lbs)

Crossfit North Cloud – CrossFit

Weightlifting

Every 2 minutes, for 20 minutes (5 sets of each):

Station 1 – Shoulder Press x 3-5 reps @ 20X1

(if you make 5 reps, increase the load until you establish a strong 3-RM)

Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1

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

Single Arm Dumbbell Row (8,8,8,8,8)

Metcon

Metcon (AMRAP – Rounds and Reps)

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

10 Thrusters (115/85 lbs)

15 Toes to Bar

50 Double-Unders

Crossfit North Cloud – CrossFit

Weightlifting

Back Squat (4,4,4,4,4)

Set 1 – 60%/4

Set 2 – 70%/4

Set 3 – 75%/4

Set 4 – 80%/4

Set 5 – 80%/4

*5 sets of four, try to follow the percentages as close as possible.

*Do not increase weight from set 4 to 5, score is weight lifted on those two sets.

*We are not looking to build to a max today.

Metcon

Metcon (Time)

10 Rounds For Time:

7 SDHP (Sumo Deadlift High-Pull)

7 Front Squats

7 Push Jerks

M: #95

F: #65

Crossfit North Cloud – CrossFit

Metcon

Run BMC (Time)

“Run BMC”

200m Run

1 Round of Barbara:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

400m Run

2 Rounds of Mary:

5 Handstand Push-ups

10 Pistols

15 Pull-ups

600m Run

3 Rounds of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

800m Run

Crossfit North Cloud – CrossFit

Skill Work

Take 10-15 Minutes for extra mobility work, especially focusing on shoulders and back.

Can also use this time to work on developing pull-up technique.

Metcon

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

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

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

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

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

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

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
Rx + = Elite

Rx = Rx

Crossfit North Cloud – CrossFit

Weightlifting

Overhead Squat (4,4,4,4,4,4)

Every 3 minutes, for 18 minutes (6 sets):

Overhead Squat x 4 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Pull-Ups

10 Alternating One-Arm Dumbbell Snatches (45/25)

10 Box Jump Overs (24/20)
Rx +

DB Snatches (55/35)

Box Jumps (30/24)

Crossfit North Cloud – CrossFit

Weightlifting

Three sets of:

Push Press x 5 reps (push press weight is ACROSS)

Rest 90 seconds

Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110

Rest 90 seconds

Push Press (5,5,5)

Weighted Pull-ups (5,5,5)

Metcon

Metcon (Time)

For time:

10 Wall Ball Shots (20/14 lbs)

1 Ring Dip

9 Wall Ball Shots

2 Ring Dips

8 Wall Ball Shots

3 Ring Dips

…

1 Wall Ball Shot

10 Ring Dips
*Score is time to complete the ladder.