06/21/2016

Crossfit North Cloud – CrossFit

Warm-up

The Burgener Warm-Up (No Measure)

The sequence is as follows, always in this order:

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch
Burgener Warm-Up on YouTube:

https://www.youtube.com/watch?v=mWffzvDGeg4

Weightlifting

Hang Snatch + Snatch + OH Squat (10 Sets)

Performed as a complex.
Every two minutes, for 20 minutes (10 sets):

*Can’t re-grip the bar on the ground.

Metcon

Metcon (AMRAP – Rounds and Reps)

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

5 Power Snatches (135/95 lbs)

10 Burpee Box Jump-Overs (24/20)

06/20/2016

Crossfit North Cloud – CrossFit

Metcon

Metcon (No Measure)

Three sets of:

KB/DB Front Rack Walking Lunges x 6-8 each leg

Rest 60 seconds

Ring Push-Ups x 8-10 reps

Rest 60 seconds
*Use no weight on walking lunges if needed.

*USE GOOD FORM while cleaning the DB/KB to the Front Rack.

*Chest Tall, Knee Stacked over Ankle, Elbows wide and high, weight resting on shelf of shoulder.

KB Front Rack Walking Lunges (8,8,8)

Metcon

Metcon (4 Rounds for reps)

Four sets for max reps against a 3-minute running clock of:

Run 400 Meters

Max Reps Dumbbell Man-Makers (55/35 lbs)

(push-up, row, push-up, row, squat clean, thruster)

Rest 3 minutes
*Score is Man-Makers completed EACH round.

*Alternate Rest and Work for Larger Classes.

Man-Maker:

https://www.youtube.com/watch?v=iMNnvhg1JcM

06/18/2016

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

In teams of two, with only one person working at a time, complete the following for time:

Run 800 Meters (can be as a relay)

50 Pull-Ups

75 Push Presses (95/65 lbs)

100 Front Squats (95/65 lbs)

75 Push Presses (95/65 lbs)

50 Pull-Ups

Run 800 Meters (can be as a relay)

06/17/2016

Crossfit North Cloud – CrossFit

Warm-up

Metcon (No Measure)

Every 90 seconds for 3 sets:

(4.5 minutes):

10 Evil Wheels
*2-3 athletes per bar setup

*Use the #45 & #35 barbells only.

*At Least #25 plate on each end, will not roll with #10 or #15 plate.

EVIL WHEELS:

https://www.youtube.com/watch?v=gakdB5cjjds

Metcon

Metcon (5 Rounds for time)

A.

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

Row 500 Meters

5 Thrusters (115/75 lbs)

10 Burpees Over the Barbell

Rx + (135/95)

06/15/2016

Crossfit North Cloud – CrossFit

Weightlifting

Push Press (5,4,3,2,1)

Take 12-15 minutes to build to today’s heavy 1-RM Push Press.

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 95% +

*No arching back, pull rib cage down, and keep a tight core.

* If failing, drop the bar. DO NOT attempt to save it!

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

06/14/2016

Crossfit North Cloud – CrossFit

Weightlifting

Seated DB Shoulder Press (5 sets (6-8))

*Use bench or boxes

*Partner up for large classes (same DB’s)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Handstand Push-Ups

10 Pull-Ups

20 Russian Kettlebell Swings (53/35 lbs)

Rx+ Strict HSPU/PU
*MODS for HSPU: Hand-Release PU’s, Wall Walks, DB Shoulder Press.

06/13/2016

Crossfit North Cloud – CrossFit

Weightlifting

Snatch (EMOM 10)

*Build over the course of 10 sets.

*Should not fail until around set 8 (start light)

*2 Fails MAX.

Metcon

Metcon (Time)

Five rounds for time of:

5 Power Snatches (95/65 lbs)

10 Overhead Walking Lunges (95/65 lbs)

30 Double-Unders
*Power snatch (no squat snatch)

*GOOD FORM on OH lunges

*Mods for OH lunges (OH Plate lunges, Front Rack Lunges, Unweighted Lunges)