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)
*Partners begin at any station and move through them in order hitting each station once.

*Reps may be partitioned in any way athletes choose.

*Each station is two minutes, followed by a 1-minute transition/rest time.

*Score is total reps completed by partners throughout all stations (1 score will be put into wodify).

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

With a partner, complete the chipper:

100 Burpees

80 Single-Arm DB Ground-2-Overhead (55/35)

60 Overhead Walking Lunges (45/25)

40 Pullups

20 Power Cleans (155/105)
*Score is time to complete one round of the chipper.

*DB G2O can be Snatches or Clean and Jerk.

*OH Lunges, use a plate extended above head with elbows locked out.

Weightlifting

Snatch (1-RM)

This is an optional weightlifting, to be done after the WOD in extra gym time.

**September Monthly Challenge**

Crossfit North Cloud – CrossFit

Metcon

Friend Week – 1 (AMRAP – Rounds and Reps)

With a partner, alternating movements, complete a 20 minute AMRAP of:

20/15 Calorie Row

10 Pushups

20 Goblet Squats (53/35)
*Partners alternate each movement.

*Score is total Rounds and Reps completed in 20 minutes.

*Focus on FULL range of motion on pushups…chest to floor/arms fully extended at top.

Crossfit North Cloud – CrossFit

Metcon

343 (Time)

With a Partner, complete for time:

100 TTB

100 Power Cleans (135/95)

100 Wall Balls (20/14)

43 Synchronized Burpees
*Reps can be partitioned in any way desired.

*Only one partner working at a time, EXCEPT the Burpees.

*Burpees must be done synchronized, partners must be standing at the end of each rep before the next can be started.

**This is a 9/11 tribute WOD, entitled “343” in honor of the 343 firefighters that were lost on September 11th, 2001 at the World Trade Center.**

Crossfit North Cloud – CrossFit

Weightlifting

Snatch Balance + OH Squat (1,1,1,1,1)

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

Snatch Balance + Overhead Squat

Build to today’s heaviest snatch balance + overhead squat.

Metcon

Metcon (Time)

For time:

12 Power Snatches (115/75 lbs)

12 Box Jumps (30″/24″)

9 Power Snatches (115/75 lbs)

9 Box Jumps (30″/24″)

6 Power Snatches (115/75 lbs)

6 Box Jumps (30″/24″)

Run 600 Meters

Crossfit North Cloud – CrossFit

Weightlifting

Push Press (5,5,5,5,5)

A.

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

Push Press x 3-5 reps

Goal is to establish today’s 5-RM.

Metcon

Metcon (Weight)

Every minute, on the minute, for 16 minutes:

Odd minutes – 10 Burpees

Even minutes – 5 Power Cleans
***Score is the total weight moved over the course of the 8 sets of power cleans.

*To “Rx,” you must complete all 10 burpees in every even minute.

*There is no Rx weight, use the heaviest weight you believe you can successfully handle.

Rx+ = Bar Facing Burpees

Crossfit North Cloud – CrossFit

Weightlifting

Three sets of:

Back Squat x 3 reps @ 85-90% of your 1-RM

Rest 60 seconds

Single-Arm Dumbbell Row x 10 reps @ 2111

Rest 60 seconds

Back Squat (3,3,3)

Single Arm Dumbbell Row (10,10,10)

Metcon

Metcon (Time)

For time:

Row 1000 Meters

followed immediately by . . .

Three rounds of:

30 Double-Unders

20 American Kettlebell Swings (53/35 lbs)

10 KB Shoulder-to-Overhead (53/35 lbs)
*5 each arm per set of KB S2O

Crossfit North Cloud – CrossFit

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
*May be done in teams of up to 4 and work can be divided up however you want, with only 1 person working at a time.

*Must be done as Rx individually or in a team of 2 for the benchmark board.

*Pullups are STRICT, no kip.

**MODS**

Power Clean- lighter load.

Pullups- Banded OR Jumping

Run – 500 M. Row

Crossfit North Cloud – CrossFit

Metcon

5-Station Team (AMRAP – Reps)

In teams of two, with only one partner working at a time, complete two rounds of:

1. Burpee Box Jump Overs (24/20)

2. Clean & Jerk (135/95)

3. Assault Bike for Calories

4. AbMat Sit-ups

5. Partner Deadlifts (275/225/185)
*Partners will complete 2 MINUTES at each station, followed by 1 minute of rest.

*Athletes may switch at any time, BUT only one may be working at a time, EXCEPT on partner deadlifts.

*Rotate through all 5 stations in order for two rounds.

**Score is TOTAL REPS/Calories completed across all stations.

Crossfit North Cloud – CrossFit

Weightlifting

Hang Snatch (8 sets x 1.1.1)

*Record your heaviest single rep.

**Every 2 minutes, for 16 minutes (8 sets):

Hang Snatch x 1.1.1

(rest 10 seconds between singles)

**Build in load over the course of the eight sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

7 Hang Snatches (135/95 lbs)

14 Toes to Bar
*Hang snatch may be Power or Squat snatch.

**Form, form, form…pick a weight that you can maintain form, even if doing singles.