Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Bike Erg OR Echo Bike (moderate)

10 KB Swings

10 Kang Squats

10 Good Mornings

Weightlifting

Deadlift (5 x 5 (Across))

5 Deadlift @ 8.5/10 RPE

5 Deadlift @ 8.5/10 RPE

5 Deadlift @ 8.5/10 RPE

5 Deadlift @ 8.5/10 RPE

5 Deadlift @ 8.5/10 RPE

Metcon

Metcon (4 Rounds for reps)

Complete 4 Sets, for Total Reps:

AMRAP 2 Minutes:

20/16 Calorie Bike Erg OR 15/12 Calorie Assault Bike

Max Wall Balls (20/14) (10/9ft)

-rest 2 minutes b/t sets-
Rx+:

Complete 4 Sets, for Total Reps:

AMRAP 2 Minutes:

25/20 Calorie Bike Erg OR 20/16 Calorie Assault Bike)

Max Wall Balls (30/20) (10/9ft)

-rest 2 minutes b/t sets-

Crossfit North Cloud – N.C. Athletics

Warmup

Warmup (No Measure)

3:00 Cardio

then…

2 Sets:

20 Walking Lunges

15 Plate Hops

10 Scorpions

Metcon

Metcon (Time)

Complete For Time:

21-15-9

Concept 2 Bike Calorie

Deadlift

DB Bench

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Ski OR Row (moderate)

50ft Single Arm Overhead Carry (each arm, light)

10 Kip to Swing

10 Cossack Squats

10 Scorpions

Weightlifting

Front Squat + Back Squat ((3+5)x2, (2+3)x3)

3 Front Squat + 5 Back Squat @ 6/10 RPE

3 Front Squat + 5 Back Squat @ 6.5/10 RPE

2 Front Squat + 3 Back Squat @ 7/10 RPE

2 Front Squat + 3 Back Squat @ 7.5/10 RPE

2 Front Squat + 3 Back Squat @ 8/10 RPE

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 10:

10 GHD/AbMat Situps

20 Pushups

30 DB OH Walking Lunges (50/35)

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Bike

then…

3 Rounds:

10 Walking Lunge w/Twist

10 Pushup to Downward Dog

Weightlifting

Bench Press (5 x 3 (Building))

3 Bench Press @ 6.5/10 RPE

3 Bench Press @ 7.5/10 RPE

3 Bench Press @ 8/10 RPE

3 Bench Press @ 8.5/10 RPE

3 Bench Press @ 9/10 RPE

Metcon

Metcon (4 Rounds for reps)

Complete 4 Sets for Max Reps:

AMRAP 4 Minutes:

500/450 Meter Row (each, at the same)

10 Handstand Pushups

Max Cleans (185/125)

-rest 1 minute b/t sets-
Rx+:

Wall-Facing Strict HSPU

Max Cleans (225/155)

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

3 Minute Row (Or Ski) (start easy and build intensity each round)

then…

2 Rounds:

10 Alt. Leg V-Ups

10 Barbell RDL

10 Muscle Snatch

10 Strict Press

then…(after the back squats)

Build to Snatch/C&J Weight

*These should be heavy (snatch) and moderate (c&j) for the workout.

**Do NOT load your weight and go, make sure that you complete 2-3 warmup sets at ascending weights.

Weightlifting

Back Squat (5 x 1)

Working Sets:

1 Back Squat @ 8/10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 8/10 RPE

*Make sure that you complete warmup sets leading up to these working sets. Take 8-10 minutes to complete the warmup sets and about 5 minutes to complete the above working single sets.

Metcon

Ensley Marie (Time)

7 Rounds For Time:

2 Clean & Jerks (165/125)

7 C2B Pullups

20 Double-Unders

1 Snatch (165/125)

7 Toes-To-Bar

Crossfit North Cloud – N.C. Athletics

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds:

1:30 Machine

15 Banded Lateral Side Step (Each Way)

15 Banded Air Squat

15 Upright Rows/Arm

:30 Bar Hang

Weightlifting

Back Squat (5 x 5 (building))

Metcon

Metcon (Time)

Complete 4 Rounds For Time of:

1:00 Goblet Hold Wallsit

200 M. Run

20 Alt. DB Clean and Jerk

*1:00 Rest after each set

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Cardio (moderate)

10 Alt. Leg V-Up (Each Side)

10 Muscle Cleans

10 Suitcase Dumbbell Deadlift (each side, moderate)

10 Kip to Swings

:30 Straight Arm Plank

Metcon

Metcon (Time)

Complete For Time:

75 AbMat or GHD Sit Ups

60 Wall Balls (20/14) (10ft)

45 Deadlifts (155/105)

30 Toes to Bar

15 Burpee Box Jump Overs (24/20)
Rx+:

For Time:

100 GHD Sit Ups

80 Wall Balls (20/14) (10ft)

60 Deadlifts (155/105)

40 Toes to Bar

20 Burpee Box Jump Overs (24/20)

Weightlifting

Clean and Jerk (2,2,2,1,1,1,1 [Technique Work])

2 Clean and Jerk @ 6.5/10 RPE

2 Clean and Jerk @ 6.5/10 RPE

2 Clean and Jerk @ 7/10 RPE

1 Clean and Jerk @ 7.5/10 RPE

1 Clean and Jerk @ 8/10 RPE

1 Clean and Jerk @ 8/10 RPE

1 Clean and Jerk @ 8/10 RPE

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

200 Meter Jog

:60 Single Arm Plank (:30 each side)

then…

2-3 Sets:

5 Single Arm Dumbbell High Pull (each arm, moderate)

5 Single Arm Dumbbell Push Press (each arm, moderate)

10 Ring Rows w/feet up on box

Weightlifting

Shoulder Press (10,8,6,4,2)

10 Barbell Strict Press @ 6/10 RPE

8 Barbell Strict Press @ 7/10 RPE

6 Barbell Strict Press @ 7.5/10 RPE

4 Barbell Strict Press @ 8/10 RPE

2 Barbell Strict Press @ 9/10 RPE

Metcon

Metcon (8 Rounds for time)

Complete 8 Sets For Times: (1 set every 3 minutes, 24 Minutes Total)

200 Meter Run

10 Single Arm Hang DB Snatch (50/35)

40 Double-Unders
*Time Cap Per Round: 2 Minutes 30 Seconds

Crossfit North Cloud – N.C. Athletics

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1:00 Run

1:00 Bike

1:00 Ski

then…

2 Rounds:

10 PVC Passthroughs

10 Pushups

10 Squat Jumps

Metcon

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.

Weightlifting

Deadlift (6 x 3 Across)

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Bike (moderate)

10 Front Squat (45/35)

10 Strict Press (45/35)

3 Sit to Stand Rope Climb

-Then-

Build to Thruster weight.

Metcon

Metcon (Time)

Complete 4 Sets for Time:

9 Thrusters (115/80)

2 Rope Climbs

18/15 Calorie Assault Bike

-Rest 3 minutes between sets-
Rx+:

4 sets:

9 Thrusters (135/95)

3 Rope Climbs

21/18 Calorie Assault Bike

-Rest 3 minutes between sets-

Weightlifting

Snatch (Snatch Waves (3,2,1,3,2,1,1,1) (Technique Work))

3 Snatch @ 6/10 RPE

2 Snatch @ 6.5/10 RPE

1 Snatch @ 7/10 RPE

3 Snatch @ 6.5/10 RPE

2 Snatch @ 7/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 7.5/10 RPE