Have You Ever Seen the Rain?

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Sets:

15/12 Calorie Bike

10 High Hang Power Cleans

10 Front Squats

10 Broad Jumps


Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15:

12/9 Calorie Ski

6 Box Jump-Overs (24/20)

3 Squat Cleans (155/105)

15/12 Calorie Ski

6 Box Jump-Overs (30/24)

3 Squat Cleans (185/125)


Ski Distance is Short – So ski hard and look to finish quickly.

Box Jump-Overs are low reps, stepping down is highly encouraged for this workout.

Squat Cleans: These are going to be and should be heavy singles today.

Accessory Work

Strict Pull Ups

5 sets: 7-10 reps

*Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. Rest 90 sec b/w sets

Lat Pulldowns

5 sets: 8-10 reps.

Increase weight across sets. Works towards moderate/heavy sets. Avoid contact with floor between reps.

*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position.

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