Crossfit North Cloud – CrossFit

Metcon

Get A Grip (Time)

“Get A Grip”

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

The weight (95lbs for men, 65 lbs for women) cannot come to rest on the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.
*Both partners must Rx in order to complete this workout as Rx.

*Score is time to complete

Crossfit North Cloud – CrossFit

Weightlifting

Snatch (1-RM)

*Take 10 minutes to build to a 1-RM Snatch.

*Can be performed as a power or squat snatch.

Clean and Jerk (1-RM)

*Take 10 minutes to build to a 1-RM Clean & Jerk.

*Clean can be performed as a power or squat clean.

*Jerk can be performed as a push jerk or split jerk.

Metcon

*The workout can be completed individually, or as a team of 2.

CrossFit Liftoff 2016 (Rx) (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

25 pull-ups

50-calorie row

100 overhead squats

50 box jumps

25 pull-ups

Male- 45-lb. barbell and 24-in. box

Female- 35-lb. barbell and 20-in. box

CrossFit Liftoff 2016 (Scaled) (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

25 jumping pull-ups

50-calorie row

100 overhead squats

50 box jumps

25 jumping pull-ups

M 45-lb. barbell and 24-in. box

F 35-lb. barbell and 20-in. box

Crossfit North Cloud – Competitor’s Training

Weightlifting

Snatch (2,2,2,1,1)

65%/2

70%/2

75%/2

80%/1

85%/1

Clean and Jerk (2,2,2,1,1)

65%/2

70%/2

75%/2

80%/1

85%/1

Back Squat (3,3,3,3,3,3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double-unders

30 Wallballs (20/14#)

15 Deadlifts (245/165#)

Metcon (No Measure)

8×3 Strict L-Sit Pull ups

Crossfit North Cloud – CrossFit

Weightlifting

3-Position Snatch (EMOM 24)

3-Position Snatch

(high hang, mid-thigh, then floor)
Every 3 minutes, for 24 minutes (8 sets) of:

3-Position Snatch

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:

8 Deadlifts (225/155 lbs)

8 Burpee Box Jump-Overs (24″/20″)

Crossfit North Cloud – Competitor’s Training

Weightlifting

Clean and Jerk

60%/3+1

65%/3+1

70%/3+1

(75%/3+1)2

Front Squat (75%/4)5)

(75%/4)5

Metcon

Metcon (Time)

“Big Clean Complex”

6 Sets:

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk

High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

Crossfit North Cloud – CrossFit

Metcon

Metcon (3 Rounds for reps)

Complete as many rounds and reps as possible in 6 minutes of:

6 Power Snatches (95/55 lbs)

12 Wall Ball Shots (20/14 lbs)

Rest 4 minutes, and when the running clock hits 10:00…

Complete as many rounds and reps as possible in 6 minutes of:

12 Alternating Single-Arm DB/KB Snatches (55/35 lbs)

12 Box Jump-Overs (24″/20″)

Rest 4 minutes, and when the running clock hits 20:00…

Complete as many reps as possible in 6 minutes of:

Row 1000 Meters

Burpees x Max Reps

Crossfit North Cloud – CrossFit

Weightlifting

Front Squat (3,3,3,3,3)

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

Front Squat x 3 reps @ 30X1

*Keep elbow up and do not crash at the bottom.

*Below parallel on every rep.

*Build over the course of the 5 sets to a heavy 3-Rep Front Squat

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 15 minutes (5 sets each):

Minute 1 – 6 Power Cleans (135/95)

Minute 2 – 8 Ring Dips

Minute 3 – 12 Toes-To-Bar
*Score is reps completed, so if you complete every rep, every minute your score is 130 Reps.

Crossfit North Cloud – CrossFit

Metcon

Halloween WOD (AMRAP – Rounds and Reps)

In teams of two, complete as many round and reps possible in 25 minutes of:

Buy-In: 800 M. “Pumpkin” Carry

then, in the time remaining: AMRAP of:

10 Pumpkin Situp Passes

31 Pumpkin Hold Squats

16 Pushups
HAPPY HALLOWEEN!!!

*At CFNC, we use Wallballs instead of Pumpkins, so…Rx for M/M pairs is #20 WB, M/F and F/F pairs is #14 WB.

*If at any point during the workout, the “pumpkin” touches the ground/floor both athletes must complete a 5 burpee penalty before continuing.

*Score is the number of Rounds and Reps completed of the 10-15-20, (buy-in does not count towards reps).

Crossfit North Cloud – CrossFit

Metcon

Metcon (4 Rounds for reps)

(8 sets) Tabata Pullups

Rest 60 seconds

(8 sets) Tabata Squat Cleans (115/75)

Rest 60 seconds

(8 sets) Tabata Burpees Over-the-Bar

Rest 60 seconds

(8 sets) Tabata Wallballs (24/20)

*Perform eight sets of “Tabata” of each movement (4 minutes total), and then rest 60 seconds before moving on to the next movement.

Crossfit North Cloud – CrossFit

Weightlifting

Back Squat (3,2,1,3,2,1)

Six sets of:

Back Squat

Set 1 – 3 reps @ 75-80%

Set 2 – 2 reps @ 80-85%

Set 3 – 1 rep @ 85-90%

Set 4 – 3 reps @ 80-85%

Set 5 – 2 reps @ 85-90%

Set 6 – 1 rep @ 90-95%

Rest 2-3 minutes between sets

Metcon

Metcon (Time)

Three rounds for time of:

500 Meter Row

15 Hand-Release Push-ups

25 Russian Kettlebell Swings (70/53)
*Perform this as a team of two, conga line style.

*As soon as partner A completes the 500m row, Partner B begins rowing while partner A performs the push-ups and swings.