08/24/2018

Crossfit North Cloud – CrossFit

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Accessory Work

Three sets of:

Barbell Glute Bridges x 8 reps @ 20X1

(go heavy on these!)

Rest 30 seconds

Dumbbell Death March x 20 reps @ 2011 (10 each side)

Rest 30 seconds

Supinated-Grip Strict Pull-Ups x Max Reps @ 1111

(stick to the tempo – one second pause at top and bottom)

Rest 2 Minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

30 Kettlebell Swings (53/35)

20 Alternating Pistols

08/22/2018

Crossfit North Cloud – CrossFit

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Metcon

Metcon (5 Rounds for reps)

Every 90 seconds, for 30 minutes (5 sets):

Station 1 – 24/16 Calories of Assault Bike

Station 2 – 15 Burpee Box Jump-Overs (24″/20″)

Station 3 – 200 Meter Run

Station 4 – 20 Single-Arm DB Overhead Walking Lunges (50/35)
*Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

**On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.

08/21/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Back Squat (5×5 (Building))

Every 3 minutes, for 15 minutes (5 sets):

Tempo Back Squat x 5 reps @ 32X1

Metcon

Metcon (AMRAP – Reps)

“Fran on Repeat”

Every minute, on the minute, for 5 minutes:

9 Thrusters (95/65 lbs)

9 Pull-Ups
Rx+ =

“Fran on Repeat”

Every minute, on the minute, for 5 minutes:

12 Thrusters (95/65 lbs)

12 Pull-Ups

*Scale repetitions so that you can perform all repetitions in the given minute.

*Scoring-

If you complete all reps = 90 reps. (Rx+ = 120 reps)

**If you do not complete all reps in the given minute, subtract the number of reps you are short and begin the next minute as a new set.

08/20/2018

Crossfit North Cloud – CrossFit

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Weightlifting

High-Hang Snatch (3×2)

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 2 reps

Followed by…

Hang Snatch (3×2)

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 2 reps

Followed by…

3-Position Snatch (3×1)

3-Position Snatch

(high hang, mid-thigh, then floor)
Every 2 minutes, for 6 minutes (3 sets):

1 x 3-position snatch (TnG)

The weight should be constantly building throughout the 18 minutes of this session.

Metcon

Metcon (Time)

For time:

1000 Meter Row

30 Burpees Over the Barbell

15 Hang Power Snatches (135/95 lbs)

08/17/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Bench Press (5,3,2,3,8,8)

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

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%

Metcon

Metcon (Time)

With a partner, complete five rounds for time of:

21 Ring Dips

15 Push Presses (115/75 lbs)

9 Synchro Burpees Over the Barbell.
Partners alternate full movements and then complete the synchro burpees together.

I.e.

Round 1: Partner 1 completes 21 ring dips, partner 2 completes 15 push presses, 9 synchro burpees together…then…

Round 2: partner 2 completes 21 ring dips, partner 1 complete 15 push presses, 9 synchro burpees together…and so on…

08/15/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Deadlift (10,10,10,8,6)

Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 65%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

Rest 1 minute between sets.

Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the idea that you have to hit a new PR every day.

*Little rest (1 minute) between sets will make you lift while slightly fatigued…maintain solid form throughout!

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

60 Double-Unders

30 Alternating Jumping Lunges

15 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

08/14/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Every 90 seconds, for 6 minutes (4 sets):

Sotts Press x 3 reps

(clean grip, pressing from the front-rack position in receiving)

Followed by…

Every 90 seconds, for 15 minutes (10 sets):

Power Clean + Jerk + Hang Clean & Jerk

*This is a complex, must be Touch and Go.

Build to today’s heavy.

Sotts Press (Front Rack)

Clean Grip, pressing from front-rack position in receiving.

Power Clean + Jerk + Hang Clean & Jerk

Jerk may be Push or Split Jerk.

Second Clean may be hang squat or hang power clean.

Metcon

Metcon (AMRAP – Reps)

EMOM 9: (3 Rounds)

Minute 1: 15/12 Cal. Assault Bike

Minute 2: 12 Thrusters (95/65)

Minute 3: 9 Burpee Box Jump Overs (24/20)
Scoring:

M: 36 Reps/Round

F: 33 Reps/Round

08/13/2018

Crossfit North Cloud – CrossFit

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Metcon

CFNC Baseline Interval Test (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) for times:

10 Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wallballs (20/14 lbs to 10/9)

*Please note times for EACH set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

**If you do not complete all of the Reps in the 5 minute set, each incomplete rep is 1 second added to your time for that set.

***Make note of all modifications used.

RomWOD

*Complete today’s RomWod if you’ve got time today!