EMOM 6:
Odd: 15 AbMat Sit-Ups
Even: 9 Deadlifts (LIGHT)
“Power Wheels”
AMRAP 3:
15/12 Calorie Bike
12 Power Snatch (75/55)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike
8 Power Snatch (95/65)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike
4 Power Snatch (115/75)
Percentages are based off of your 1-RM Back Squat:
Set 1: 77%/5
Set 2: 83%/1
Set 3: 77%/5
Set 4: 85%/1
Set 5: 77%/5
Set 6: 87%/1
*Record your weight used on the 3 sets of 5.
“Clean Slate”
5 Rounds:
9 Power Cleans (135/95)
15 Push-ups
21 Squats
200m Run
“A dog wags its tail,
a bird flaps its wings.
Humans squat, press, jump, and run.
That’s what we do.
We didn’t make this stuff up.”
We hear the term “functional movements” all the time.
8 Rounds of:
5 Burpees
10 Pushups
15 Air Squats
Run 200 M.
*Since we do not have classes or Open Gym today. Get outside, enjoy the nice weather and hit this WOD that requires no equipment and it still a burner!
**Good luck to all teams competing at Raise the Bar 2017 in McPherson today!
“Maya”
AMRAP 17:
20 Calorie Bike/24 Calorie Row
17 Power Snatches (75/55)
20 Box Jumps (24/20″)
17 Wallballs (20/14)
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds
*Recipe for a great workout: one part strength, one part cardio, one part technique. Big Clean Complex, a CFNE benchmark, blurs the line between strength training, cardio, and proper mechanics. This holds true to Greg Glassman’s quote, “Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction.
**6 Sets of the “Big Clean Complex”
***Goal is to build in weight each set
“Spring Swing”
21 Thrusters (95/65)
21 Kettlebell Swings (70/53)
400m Run
15 Thrusters (95/65)
15 Kettlebell Swings (70/53)
400m Run
9 Thrusters (95/65)
9 Kettlebell Swings (70/53)
400m Run
21-15-9. The most popular rep scheme in all of CrossFit, probably best known from the benchmark workout “Fran”. This descending rep scheme has proven to be quite effective in preserving intensity. By the time we get to the 15’s, the nature of the workout has it feeling similar to the 21’s, but knowing we have 6 reps less to complete keeps us holding on and moving forward. Compare this to three rounds of 21. We would probably have a more conservative plan of attack going in, decreasing the intensity of the workout.
“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-ups
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups
“Lead Foot” – SCALED
AMRAP 4:
21 Calorie Row
21 Burpees
21 Jumping CTB Pull-ups
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Toes-to-Bar
Rest 4:00
AMRAP 4:
9 Calorie Row
9 Burpees
9 Jumping Pull-ups
“Cerberus”
Teams of 3:
3 Rounds:
75 Squat Cleans (Varies)
400 M. Team Sandbag Run (#50)
Squat Clean Weights:
Rx=
Round 1 = 75/45
Round 2 = 95/55
Round 3 = 115/65
Rx+ =
Round 1 = 95/65
Round 2 = 115/85
Round 3 = 135/95
If you’ve ever seen an elite marathon runner in a race or a an olympic lifter move a barbell, you’ve probably awed at how effortless it looks for them. While we often think about the finer details on a movement like the snatch, dialing in our running mechanics makes a huge difference as well. Without maybe knowing it, running uphill is a perfect tool for thinking about technique. Leaning forward and picking up the feel a little quicker allows us to get up the hill quicker and more efficiently. When we get onto flat land, we can use the lessons from the hill to improve our running. Slight lean forward, feet landing under our center of mass, quick foot cadence, and minimal foot contact.
“Tequila!”
With a partner, alternating complete movements, complete as many rounds and reps in 20 minutes of:
5 Pull-ups
5 Thrusters (75/55)
5 Burpees
20 Cal. Row
17 Russian KB Swings (53/35)
“Tequila!”
With a partner, alternating complete movements, complete as many rounds and reps in 20 minutes of:
5 Pull-ups
5 Thrusters (75/55)
5 Burpees
20 Cal. Row
17 Russian KB Swings
crossfitnorthcloud.com