05/22/2017

Crossfit North Cloud – CrossFit

Weightlifting

Clean and Jerk (2,2,2)

These percentages and reps are programmed to get you primed for the monthly challenge, which we will complete in class on Wednesday.

Set 1: 2 Reps @ 65%

Set 2: 2 Reps @75 %

Set 3: 2 Reps @80-85%

Metcon

Metcon (Time)

“Table Manners”

3 Rounds:

10 Power Cleans (115/75)

10 Front Squats

10 Push Jerks

50 Double-Unders OR 100 Single-Unders
***Rx+***

3 Rounds:

10 Power Cleans (135/95)

10 Front Squats

10 Push Jerks

50 Double-unders

05/19/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Open Water”

With a partner, complete AMRAP 15 of:

55 Calorie Row

55 Thrusters (95/65)

55 Pull-ups

55 HSPU
Todays chipper closely resembles the rep scheme of this years CrossFit Games Open Workout 17.4. The order of these movements play a huge role in the desired stimulus of the workout. Alternating between pulling and pushing movements allows us to “chip” away at these reps in bigger chunks than if we paired up rowing/pull-ups and thrusters/HSPU.

05/17/2017

Crossfit North Cloud – CrossFit

Metcon

Surfer On Acid (Time)

“Surfer on Acid”

3 Rounds:

400 Meter Run

21 Burpees
No equipment necessary. The name of the game for this CFNE benchmark is how fast we can move with just our bodyweight.

Whether its getting off the ground after diving for a loose ball in basketball, looking for something that rolled underneath your car, or out on the floor at CFNC, burpees are everywhere.

05/16/2017

Crossfit North Cloud – CrossFit

Accessory Work

Metcon (No Measure)

EMOM 6:

Odd: 15 AbMat Sit-Ups

Even: 9 Deadlifts (LIGHT)

Metcon

Metcon (3 Rounds for reps)

“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)

05/15/2017

Crossfit North Cloud – CrossFit

Weightlifting

Back Squat (6 Sets)

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.

Metcon

Metcon (Time)

“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.

05/13/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (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!

05/10/2017

Crossfit North Cloud – CrossFit

Metcon

Big Clean Complex (6 sets)

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

05/09/2017

Crossfit North Cloud – CrossFit

Metcon

Metcon (Time)

“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.