No Diggity

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Banded Hip Distraction

Banded Shoulder Distraction


2 Rounds:

200 M. Run

20 Plate Hops

10 Pushups

5 Inchworms


Metcon (3 Rounds for reps)

3 sets

7:00 AMRAP

3-6-9-12. . .

Hang Power Clean (135/95)

Burpee to bar (approx. 6″ above max reach)

Box Jump Over 24″/20″

-Rest 3:00 between sets-

Target number of reps each set: 75+


Ascending ladder with grip intensive Oly lifting.

We want nonstop movement with unbroken or close to on sets and fast transitions between movements.


Hang Cleans should be done unbroken through first two rounds. If Hang Cleans are a challenge then look to break sets up early to maintain consistent movement throughout sets.

Burpee to Bar should be non-stop with bar height set 6 inches above max reach.

Be explosive on box jump overs and try to keep moving steady through the reps…Breathe when you land and take a second to reload.

Accessory Work

Metcon (No Measure)

4 sets:

10 Shrimp Squat (Each Leg)

10 Bird Dog (Each Side)

1:00 Hollow Rock Hold

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: