04/17/2018

Crossfit North Cloud – CrossFit

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Weightlifting

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every minute on the minute, for 6 minutes (6 sets):

High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

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

Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

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

Snatch x 1 rep @ 80+% of 1-RM Snatch

High-Hang Snatch

Hang Snatch

Snatch

Metcon

Metcon (AMRAP – Reps)

For max reps/calories:

3 Minutes of Rowing

3 Minutes of Power Snatches (135/95 lbs)

3 Minutes of Assault Bike

04/14/2018

Crossfit North Cloud – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two OR three, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:

1000 Meter Row

100 Kettlebell Deadlifts (53/35)

100 Meter Kettlebell Farmer’s Carry (53/35)

100 Kettlebell Walking Lunges (53/35)

100 Kettlebell Push Presses (53/35)
*All movements are double KB.

04/11/2018

Crossfit North Cloud – MisFit

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Warm-up

Metcon (No Measure)

10 Minute Steady Bike

then…Floss Ankles and Quads

Weightlifting

Back Squat (5×3 @ 80%)

Metcon

Metcon (Time)

4 Rounds:

Bike 1k

15 Toes to Bar

15 Kettlebell Swings 70/53lbs

Gymnastics

Metcon (Time)

Chest to Bar Pull Ups

3×9

5×6

7×3

100′ Shuttle Run between sets

(50′ out and back)

Accessory Work

Metcon (AMRAP – Rounds)

Tabata Sandbag Hold

Complete Rounds Until Failure

150/100lbs

04/11/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Power Clean (Every :90 x 10)

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

Power Clean x 1 rep

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

Metcon

You have two options for your MetCon today, pick one!

If you have Bar Muscle-Ups, I would suggest completing Option #1.

Metcon (Time)

Option 1…

Complete rounds of 9, 7 and 5 reps for time of:

185/125 lb Power Clean

Bar Muscle-Ups

Metcon (Time)

Option 2…

For time:

15 Power Cleans (155/95 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

04/09/2018

Crossfit North Cloud – MisFit

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Warm-up

Metcon (Time)

2K Row

Weightlifting

Deadlift (4×4)

Zero Bounce Deadlift 4×4

@70-80% of 1RM

Metcon

Metcon (Time)

4 Rounds:

40/24 Calories on Bike

Run 800m

Rest 2:00

Gymnastics

Metcon (Time)

For Time:

25 Ring Muscle Ups

Rest 3:00

20 Ring Muscle Ups

Rest 3:00

15 Ring Muscle Ups

Accessory Work

Double Dumbbell Clean & Jerk (6×5)

Double Dumbbell Clean and Jerk

Touch and Go

6×5

Heavy AF

Increase weight across all sets if possible

04/10/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Front Squat

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

*Set 1 – 5 reps @ 70-74% of 1-RM

*Set 2 – 5 reps @ 75-79%

*Set 3 – 3 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Set 5 – 2 reps @ 90-94%

*Sets 6-8 – 1 rep @ 95+%

Metcon

Metcon (AMRAP – Rounds and Reps)

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

40 Double-Unders

20 Wallballs (20/14 lbs)

10 Toes to Bar

04/09/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Bench Press (5 x 5)

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

Bench Press x 5 reps

*Build to a heavy 5-rep (not necessarily max)

**All sets should be heavy-ish, don’t start light and make big jumps.

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:

Station 1 – 500 Meter Row

Station 2 – 20 KB Swings (53/35)

Station 3 – 20 Overhead Squats (95/65)