Crossfit North Cloud – Engine Rx

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Metcon

Metcon (Time)

Part 1:

4 Sets

3 Min at SR 22-26 (Moderate Pace)

90 Sec at SR 18-22 (Easy Pace)

*Rest 1 Min after each set.

Part 2:

5 Sets

15 Sec at SR 34+ (Sprint)

45 Sec at SR 18-22 (Easy Pace)

*No additional rest between reps or sets.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Easy Bike

-then-

2 Rounds:

:30 Static Ring Hang

20 Reverse Lunges

10 Pushups

Metcon

Metcon (Time)

Complete For Time:

3-6-9-12-15

Dumbbell Power Cleans (50s/35s)

Toes-to-Bar

Burpee Over Dumbbells
Target Time: 7 Minutes

Time Cap: 11 Minutes

Weightlifting

Power Clean + Front Squat ((1 + 1) x 5 (building))

1 Power Clean to Parallel + Front Squat x 2 x 2 sets @70-80% of 1RM

1 Power Clean to Parallel + Front Squat x 2 x 2 sets @80-85% of 1RM

1 Power Clean to Parallel + Front Squat @85-90% of 1RM

Clean (Heavy 1-Rep)

Power OR Squat Clean

-After completing the Power Clean + Front Squat

-Take 10 minutes to build to a heavy clean

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Run or Bike

10 Goblet Squats

10 Strict Press

25 Plate Hops

Metcon

Metcon (2 Rounds for time)

2 sets (1 set every 5 minutes):

20/16 Calorie Row

20 Wall Balls (20/14)

80 Double-Unders
Rx+:

2 sets (1 set every 5 minutes):

25/20 Calorie Row

25 Wall Balls (20/14)

100 Double Unders

Target Time: sub 3:30

Time Cap: 4:45

Weightlifting

Lifting is at EMOM 15:

Minutes 1-5: 1xHigh Hang Snatch (Pockets)

Minutes 6-10: 1x Hang Snatch (Above Knee)

Minutes 11-15: 1x Snatch

*Can be power OR squat.

*Work up in weight through the 5 minutes.

High-Hang Snatch (5×1)

Hang Snatch (5×1)

Snatch (5×1)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00-2:00 Cardio

20 Alt. Leg V-Up

10 Inchworm w/Push Up

10 Air Squat

10 Hanging Scap Retraction

Metcon

Metcon (2 Rounds for reps)

Complete 2 Rounds through the following with a Partner:

AMRAP 3 Minutes

500/450/400m Ski

Max Synchro Toes to Bar

-rest 1 Minute-

AMRAP 3 Minutes

35/31/27 Calorie Assault Bike

Max Synchro Burpee Box Jump Over (24/20)

-rest 1 Minute-

AMRAP 3 Minutes

500//450/400m Row

Max Synchro Pistols (only synchro at the top)

-rest 1 Minute-

AMRAP 3 Minutes

400/350/300m Run

Max Synchro Burpee Pull Up

-rest 1 Minute-

*no additional rest b/t rounds*
Rx+: 3 Rounds (48 minutes total)

Midline

Metcon (No Measure)

3 Sets:

5 Renegade Rows (w/pushup)

10 Landmine Sit-Up to Press

:30 Face Up GHD Hold

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

5 Front Squat (empty bar)

5 Strict Press (empty bar)

10 Ring Rows

10 Pushup to Downward Dog

Weightlifting

Snatch Balance + OH Squat (2,1,1,1)

1 Snatch Balance + 1 Overhead Squat x 2 sets @65% of 1RM Snatch

1 Snatch Balance + 1 Overhead Squat + 1 x 1 sets @70% of 1RM

1 Snatch Balance + 1 Overhead Squat x 1 sets @75-80% of 1RM Snatch

1 Snatch Balance + 1 Overhead Squat x 1 sets @80-85% of 1RM Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12:

12 Thrusters (95/65)

9 Chest-to-Bar Pullups

6 Bar Facing Burpees

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

then…

2 Rounds:

20 Jumping Jacks

15 Air Squats

10 Bird Dogs

5 Pushups

Metcon

Metcon (5 Rounds for reps)

EMOM 15:

Minute 1 – 20 Walking Lunges

Minute 2 – 15 Hand Release Pushups

Minute 3 – 10 Double DB Push Press

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Cardio

10 Kip to Swing

5 Negative Strict Handstand Push Up (kick down and reset each rep)

Weightlifting

Back Squat (5,4,3,2)

5 Back Squat @ 65% (6.5/10 RPE)

4 Back Squat @70% (7/10 RPE)

3 Back Squat @ 75% (7.5/10 RPE)

2 Back Squat @ 80% (8/10 RPE)

* Rest as needed between sets *

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 15:

100 Double-Unders

20 Toes-to-Bar

200 Meter Run

20 Handstand Pushups

20/15 Calorie Bike

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

6:00 Clock:

:30 Run

24 Plate Hops

12 Alternating Bodyweight RDLs (Total)

4 Inchworms

Weightlifting

Hang Clean (7 x 3)

Metcon

Metcon (6 Rounds for reps)

6 Sets: (1 Set every 3 Minutes)

250 Meter Row

10 Double DB Clean & Jerk

5 Burpees-over the DB

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike (10 Damper)

10 Single Arm High Pull R/L (Light-Moderate)

10 Single Arm Press R/L (Light-Moderate)

10 Single Arm KB Swing R/L (Light-Moderate)

Optional Warmup (No Measure)

Crossover Symmetry Activation

Then…

Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Metcon

Metcon (8 Rounds for time)

8 Sets For Times: (1 Set every 3 Minutes)

500/450m Row

Even Sets: 10 Dumbbell Snatches (50/35)

Odd Sets: 10 Dumbbell Clean and Jerks (50/35)
Rx+:

DB Snatch/CJ: (65/45)

Accessory Work

Metcon (No Measure)

3 Sets:

:45 Fast/:15 Easy Bike

10 Landmine Sotts Press/Side

10 Landmine Russian Twist

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Row

15 Banded Good Morning

10 Hanging Scap Retraction

5 Inchworm

-Then-

Build to Deadlift weight.

Metcon

Metcon (Time)

Complete For Time:

21-15-9

Deadlift (225/155)

Burpee Pull Up
Rx+:

21-15-9

Deadlift (275/185)

Burpee Chest-to-Bar

Time Cap: 12:00

Weightlifting

High-Hang Snatch (5 x 1 (EMOM 5))

EMOM 5:

1 High Hang Power Snatch x 2 sets @65% of 1RM Snatch

1 High Hang Power Snatch x 3 sets @70% of 1RM Snatch

*These will essentially be your warmup sets for the Heavy 1-Rep Snatches.

Snatch (Heavy 1-Rep)

After completing the High Hang Snatches, take 10 minutes to build to a heavy 1-Rep Snatch (Power OR Squat).