Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400 M.

Hawaiian Squats x 10 reps per side

Russian Baby Makers x 10 reps

Followed by…

Two sets of:

Burgener Snatch Warm-Up

Weightlifting

Snatch (1 x 8 (Paused))

Every 90 seconds, for 12 minutes (8 sets) of:

Pause Snatch x 2 reps

*For the pause snatch, the barbell should be lifted from the floor to the low thigh (just above the knee), then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double.

**Drop the barbell and reset between each rep.

***These should be squat snatch if possible.

Metcon

Metcon (Time)

For time:

18 Box Jumps (24/20)

9 Power Snatches (135/95)

14 Box Jumps (24/20)

7 Power Snatches (135/95)

10 Box Jumps (24/20)

5 Power Snatches (135/95)
*10 Minute Time Cap

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400 M.

Hawaiian Squats x 10 reps per side

Russian Baby Makers x 10 reps

Followed by…

Two sets of:

Burgener Snatch Warm-Up

Weightlifting

Snatch (1 x 8 (Paused))

Every 90 seconds, for 12 minutes (8 sets) of:

Pause Snatch x 2 reps

*For the pause snatch, the barbell should be lifted from the floor to the low thigh (just above the knee), then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double.

**Drop the barbell and reset between each rep.

***These should be squat snatch if possible.

Metcon

Metcon (Time)

For time:

18 Box Jumps (24/20)

9 Power Snatches (135/95)

14 Box Jumps (24/20)

7 Power Snatches (135/95)

10 Box Jumps (24/20)

5 Power Snatches (135/95)
*10 Minute Time Cap

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Accumulate 30 Calories on Ski/Bike/Row

Then…

Three sets of:

Right-Arm Suitcase Deadlift x 10

Right Leg Bulgarian Split Squats x 10

Russian Twists x 10

Left-Arm Suitcase Deadlift x 10

Left Leg Bulgarian Split Squats x 10

*Use KBs or DBs for all warmup movements.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 14 minutes of:

20 Push Press (95/65)

40 Double-Unders/80Single-Unders

20 Front Squats (95/65)

40 Double-Unders/80 Single-Unders

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Pronated Grip Static Hang x 60 seconds (accumulated, if needed)

10x Posted Leg Swings (front/back & side/side)

Scapular Pull-Ups x 10 reps

Followed by…

Three sets of:

30 second SkiErg (increase intensity each round)

Banded Good Morning x 15

Metcon

Metcon (Time)

Three rounds for time of:

800 Meter Run

40 Kettlebell Swings (53/35)

20 Pull-Ups

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Wall Slides x 10 @ 3030

Twisted Cross Stretch x :30/side

Followed by…

5 Minutes of:

5 Calorie Assault Bike

5 Pushups

5 KB Swings

5 DB Cuban Press

Weightlifting

Bench Press (1-RM @ 21X1)

Take 12 minutes to establish today’s 1-RM…

Bench Press @ 21X1

*Note that there is a 1-second pause at the chest. Control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.

**You should complete at least 8 sets to build to your max.

Metcon

Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets) for times:

10 Strict Handstand Push-Ups

20 Toes to Bar

30 Push-Ups

400 Meter Row

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Tabata x 2 sets each of:

(20 seconds work followed by 10 seconds rest = 1 set)

– Alternating Cossack Squats

– Plank

– Air Squats

– Hollow Hold

– Plank Shoulder Taps

– V-Ups

– Broad Jumps

– Wall Walks

Metcon

Metcon (6 Rounds for time)

With a continuous running clock, perform the following for times:

0:00 – 1000 Meter Row

5:00 – 75 Shoulder to Overhead (95/65 lbs)

10:00 – 30 Pull-Ups

15:00 – 75 Dumbbell Thrusters (35/25 lbs)

20:00 – 75 Box Jump Overs (24″/20″)

25:00 – 800 Meter Run
Rx+ = 15 Ring MU

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds of:

10 Calorie Ski

5 Man-Makers

then…

Pigeon Stretch x :30/side

Good Morning x 10
*Man-Maker =

Pushup (R)

Row (R)

Pushup (L)

Row (L)

Clean

Thruster

Metcon

Metcon (3 Rounds for reps)

Complete as many rounds and reps as possible in 8 minutes of:

20/15 Calories of Rowing

5 Devil Press (50/35)

Rest 4 minutes, and when the running clock reaches 12:00…

Complete as many rounds and reps as possible in 8 minutes of:

30 Double-Unders (60 Single-Unders)

5 Bar Muscle-Ups/10 Chest-to-Bar Pullups

Rest 4 minutes, and when the running clock reaches 24:00…

Complete as many rounds and reps as possible in 8 minutes of:

200 Meter Run

10 Deadlifts (225/155)
Rx+ =

Devil Press (55/40)

Bar MuscleUps

Deadlift (275/185)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

With a partner:

60 Calorie Assault Bike (switch every 6 calories)

then…

50 AbMat Situps

40 Ring Rows

30 Russian KB Swings

20 Pause Air Squats (3 seconds at bottom)

10 Inchworms (alternate every 1)

Metcon

343 (Time)

With a Partner, complete for time:

100 TTB

100 Power Cleans (135/95)

100 Wall Balls (20/14)

43 Synchronized Burpees

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

20 Calorie Row

Then…

:15 at bottom of pushup (1 inch off ground)

:30 at bottom of squat

:15 at bottom of pushup (1 inch off ground)

Then…

Every Minute on the Minute 6 minutes (2 sets):

Station 1 – 10 Muscle Cleans

Station 2 – 10 Romanian Deadlifts @ 2211 tempo

Station 3 – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)

Weightlifting

Power Clean (10 x 1)

Every 2 minutes, for 20 minutes (10 sets):

Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

Metcon

Metcon (Time)

For time:

30 Burpees over the Bar

15 Power Cleans

20 Burpees over the Bar

10 Power Cleans

10 Burpees over the Bar

5 Power Cleans
*Power Clean weight is 80% of today’s heaviest single in the weightlifting portion.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Banded Monster Walk x 10 steps each direction

Banded Air Squats x 10

followed by…

Three rounds of:

Assault Bike x 10/7 calories

Pushups x 10

AbMat Situps x 10

Weightlifting

Back Squat (5 x 6)

*Take 15 minutes to complete 5 sets of 6 back squats.

*Weight is across, should be something that is challenging by the 5th and 6th reps but your form should stay solid and shouldn’t be heavy enough that you fail.

Metcon

Metcon (Time)

Complete For Time:

4 Rounds of:

10 Handstand Pushups

200 M. Run

30 Dumbbell Snatch (50/35)
*Time Cap: 15 Minutes

**60 Reps per round