07/24/2017

Crossfit North Cloud – CrossFit

Weightlifting

Snatch (1-RM)

*Take 12 Minutes to build to a 1-RM Snatch.

Suggested Reps: (ALL Singles)

Set 1 – 5 (Light)

Set 2 – 3 (75%)

Set 3 – 3 (80%)

Set 4 – 2 (85%)

Set 5 – 1 (90 % +)

Set 6 – 1 (90 % +)

Set 7 – 1 (90 % +)

Metcon

Metcon (AMRAP – Rounds and Reps)

Against a three-minute running clock, complete as many rounds and reps as possible of:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

*At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 4 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat.

07/22/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (2 Rounds for reps)

A.

In teams of three, complete as many rounds as possible in 15 minutes of:

3 Power Cleans (135/95 lbs)

6 Burpee Box Jump-Overs (24″/20″)

Rest FIVE minutes, and then:

B.

In teams of three, complete as many rounds as possible in 15 minutes of:

6 Pull-Ups

9 Kettlebell Swings (53/35)
*For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

07/21/2017

Crossfit North Cloud – Power Athlete

Weightlifting

Shoulder Press (Heavy 1-Rep)

Shoulder Press

Rest 1-2 minutes between each set.

*Set 1 – 5 Reps

*Set 2 – 3 Reps

*Set 3 – 3 Reps

*Set 4 – 2 Reps

*Set 5 – 2 Reps

*Set 6 – 1 Rep

*Set 7 – 1 Rep

**Start light (50% or so) and build to a heavy single rep either on set 6 or set 7.

Metcon

Metcon (AMRAP – Rounds and Reps)

In a team of 3, AMRAP 24:

Partner 1:

30 Single-Unders

10 Clean & Jerks

Partner 2:

Row 500 Meters

Partner 3:

Rest
*Partners rotate when Partner 2 finishes the 500 M. Row, Partner 3 then picks up the couplet where partner 1 left off and partner 1 rows 500 M.

07/21/2017

Crossfit North Cloud – CrossFit Kids

Warm-up

WARM UP:

Mixed Tabata:

Hanging Knee Raises

Squats

Burpees

Shuttle Run

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:

Row 100 M.

Bear Crawl Down

10 SitUps

Bear Crawl Back

Rest 4 Minutes

AMRAP 4:

Row 100 M.

Lunge Down

10 Pushups

Lunge Back

Rest 4 Minutes

AMRAP 4:

Row 100 M.

Crab Walk Down

10 DB Snatches

Crab Walk Back

Extra Credit

Weighted Relay

07/21/2017

Crossfit North Cloud – CrossFit

Weightlifting

Shoulder Press

Shoulder Press

Rest 1-2 minutes between each set.

*Set 1 – 5 Reps

*Set 2 – 3 Reps

*Set 3 – 3 Reps

*Set 4 – 2 Reps

*Set 5 – 2 Reps

*Set 6 – 1 Rep

*Set 7 – 1 Rep

**Start light (50% or so) and build to a heavy single rep either on set 6 or set 7.

Metcon

Metcon (Time)

Four rounds for time of:

40 Double-Unders

20 Wallballs (20/14)

10 Toes to Bar
*80 Single-Unders = 40 Double-Unders

*Modify T2B with Hanging Leg Raises/ Anchored V-Ups

07/19/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (3 Rounds for reps)

A.

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

Row 350/250 meters

10 Front-Racked Walking Lunges (135/95 lbs)

Rest 4 minutes, and then…

B.

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

5 Strict Pull-Ups

10 Box Jump-Overs (24/20)

Rest 4 minutes, and then…

C.

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

12/8 Calories of Assault Bike

12 Hand Release Push-Ups

07/18/2017

Crossfit North Cloud – CrossFit

Weightlifting

Metcon (No Measure)

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 2 minutes, for 6 minutes (3 sets):

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

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 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 – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

3 Power Snatches (135/95 lbs)

6 Overhead Squats (135/95 lbs)

9 Burpees Over the Barbell

07/17/2017

Crossfit North Cloud – CrossFit

Weightlifting

Clean (E2MO2M: 16)

*Every 2 minutes for 16 minutes, complete 3 singles.

*After each rep, rest 10 seconds and complete the next single.

*Build across the 8 sets to a heavy-ish set of 3 singles.

*Score your heaviest set of 3 singles.

Metcon

Metcon (Time)

Three rounds for time of:

Run 400 M./Row 500 M/24 Cal. Bike

8 Front Squats (165/105)
Rx+ = FS @ (185/125)

07/15/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

With a partner, complete for time:

30/20 Calorie Bike

& Static Deadlift Hold (165/105)

then switch…

60 Alt. Single Arm DB Snatch (55/35)

30/20 Calorie Row

& Static Front Rack Hold (165/105)

then switch…

60 DB Clean & Jerk (55/35)
*For the row and bike portion, partner A bikes 30/20 calories while partner B holds a static deadlift…then they switch and partner A holds a static deadlift and partner B bikes 30/20 calories.