Work Hard, Play Hard

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Rounds:

1:00 Machine

20 Plate Hops

10 Single Arm Dumbbell RDL (Each Side)

10 Single Arm Dumbbell Strict Press (Each Side)


Modified Burgener Warmup

Clean and Jerk

10 x Clean Grip DL

10 x High Elbows

10 x Muscle Cleans

10 x Push Press

10 x Clean and Jerk

*Empty Barbell


Power Clean (Heavy 1.1)

Heavy Double

*NOT touch’n go

*Build by feel as you will and stop well before failure.

*Work on sinking under the bar and staying above parallel

*No wide feet catches


Metcon (5 Rounds for reps)

Complete 5 Sets Of:

3:00 AMRAP

5 Clean and Jerks (95/65)

10 Box Jumps (24/20)

– rest 1:00 b/t sets –

*Weights increase each set.

Set 2: 4x (115/75)

Set 3: 3x (135/85)

Set 4: 2x (155/95)

Set 5: 1x (185/105)

Target number of Rounds each set: 3+


We want continuous movement for the entire 3 minutes.

Make sure that the weight is sustainable…go unbroken as long as possible!

Remember just because it feels good off the start doesn’t mean that’s the case after a set or 2.

Goal is consistency! Push to maintain number of rounds each set with decreasing reps of C&J.


For the Clean and Jerk weight, it should be no heavier than 60% of max for round 1 and no heavy than 85% 1RM for the last round.

Box jump reps are steady with a step down from each rep ideally.

No rebounding to avoid unnecessary achilles stress. The step down will help maintain a controlled heart rate so the you have the ability to hit the clean and jerks unbroken.


5 Sets:

3:00 AMRAP

5 Clean and Jerks (135/95)

10 Box Jumps with Step Down (24/20)

– rest 1:00 b/t sets –

Set 2: 4×155/105,

Set 3: 3×185/125,

Set 4: 2×205/145

Set 5: 1×225/155

*All reps must be touch’n go

Accessory Work

Metcon (No Measure)

3 Sets:

20 Dumbbell Cuban Press

Rest :30

1:00 Push Up Plank Hold

Rest :30

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