Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Bike or Row

15 Plate Hops

10 DB High Pull/Side

5 Inchworms

Metcon

Metcon (Time)

Complete For Time:

21-15-9

Power Cleans (115/80)

Bar Facing Burpees

Weightlifting

Hang Snatch

3 Snatch From Mid-Thigh@ 70% 1 RM Snatch

3 Snatch From Mid-Thigh @ 70% 1 RM Snatch

2 Snatch From Mid-Thigh @ 75% 1 RM Snatch

2 Snatch From Mid-Thigh @ 75% 1 RM Snatch

1 Snatch From Mid-Thigh @ 75%+ 1 RM Snatch

1 Snatch From Mid-Thigh@ 75%+ 1 RM Snatch

Snatch Push Press + Overhead Squat (3+2 x 2, 3+1 x 2)

3 Snatch Push Press + 2 Overhead Squat @ 70-75% 1 RM Snatch

3 Snatch Push Press + 2 Overhead Squat @ 70-75% 1 RM Snatch

3 Snatch Push Press + 1 Overhead Squat @ 75-80% 1 RM Snatch

3 Snatch Push Press + 1 Overhead Squat @ 75-80% 1 RM Snatch

*Percentages are suggested (as always go by feel)

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00Bike (increase pace each set)

15 Banded Good Morning

5 Dumbbell Suitcase Deadlift (moderate) (each side)

-Then-

Warm Up to Deadlift weights.

Metcon

Metcon (2 Rounds for time)

With a Partner, Complete 2 Sets For Time:

42 Deadlifts (225/155)

42/34 Calorie Bike + 100′ ft. Sled Push (+135/95)

30 Deadlifts (275/185)

42/34 CalorieBike + 100′ ft. Sled Push (+135/95)

18 Deadlifts (315/225)

-Rest 3:00 b/t sets-
Rx+:

With a Partner, Complete 2 Sets For Time:

42 Deadlifts (275/185)

42/34 CalorieBike

30 Deadlifts (315/225)

42/34 CalorieBike

18 Deadlifts (365/265)

-Rest 3:00 b/t sets-

Accessory Work

3 Sets

10 Barbell Back Extensions

30 GHD Russian Twist

10 Heel Elevated Goblet Squat

5 Tall Box Jump

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Bike

1:00 Calf Stretch

then…

2 Sets:

20Single-Unders

15 Scorpions

10 Single Arm KB Thruster (each side) (Light)

5 Box Jump w/Step Down (increase height each set)

Metcon

Metcon (Time)

Complete 2 Rounds For Time:

60 Double-Unders

30 Wall Balls (20/14)

20 Box Jump Overs (24/20)

40 Double-Unders

20 Wall Balls (20/14)

10 Box Jump Overs (24/20)

20 Double-Unders

10 Wall Balls (20/14)

5 Box Jump Overs (24/20)
Rx+:

Complete 2 Rounds For Time:

60 Double Unders

40 Wall Balls (20/14)

20 Box Jump Overs (24/20)

40 Double Unders

30 Wall Balls (20/14)

10 Box Jump Overs (24/20)

20 Double Unders

20 Wall Balls (20/14)

5 Box Jump Overs (24/20)

Weightlifting

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

10 Push Press

8 Push Press

6 Push Press

4 Push Press

2 Push Press

-Rest as needed in between sets-

*These will be cycled. Move up in weight each set and build to a heavy set of 2

**Keep your movement fluid and precise!

***Pull your ribcage down, and don’t lose the tension in your lower back.

****Be aggressive in your dip and push your head through the window at the top of the lift!

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

4x :30/:30 SkiErg

then..

3 Sets:

5 Kang Squats

10 Lunge W/Twist

5 Pushup to Downward Dog

Metcon

Metcon (4 Rounds for reps)

Every 4:00 for 16 Minutes (4 Sets):

100 Meter Run

10 Deadlifts

20 OH DB Walking Lunge (10/leg)

*Max Burpees over the DB in remaining time.

Weightlifting

Front Squat (5 x 4)

Build over the course of 5 sets to today’s heavy 4.

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Cardio (Your choice)

then…

10 American KB Swings

10 DB Hang Snatch/Arm

10 Muscle Cleans

10 Overhead Squat (empty bar)

then…

Build to Clean & Overhead Squat weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner, Complete AMRAP 25:

50/45/40 Calorie Ski

50 Power Cleans (155/105)

50/45/40 Calorie Assault Bike

50 Overhead Squats (95/65)
Rx+:
205/145 Power Clean
135/95 OHS

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

2:00 Easy Row

then…

2 Rounds:

10 Scorpions

10 Cossack Squats

10 Ring Rows

10 PVC Passthroughs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12Minutes:

12Calorie Bike

9 Hang Clean & Jerks

6 DB Bench Press

Weightlifting

Metcon (No Measure)

Complete 3 Sets:

10 Kneeling Landmine Twists/Side

:30 Second Plank

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Complete 1-2 Sets:

1:00 Jog (increase pace each set)

:20-:30 Handstand Hold

10 Dbl DB Strict Press

Metcon

Metcon (5 Rounds for time)

Complete 5 Sets For Times:

400 MeterRun or 500/450 Meter Row

10 Handstand Push Ups

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

15 Strict HSPU

Weightlifting

Power Clean (10, 8, 6, 4, 2)

Complete the Following:

10 Power Clean

8 Power Clean

6 Power Clean

4 Power Clean

2 Power Clean

-Rest as needed in between sets-

*These will be cycled. Move up in weight each set and build to a heavy set of 2

**Keep your movement fluid and precise!

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Ski OR Row

14 Alt. Leg V-Up

14 Hanging Scap Retractions

7 Kip to Swing

7 Single Arm Dumbbell Deadlift (each side) (light/moderate)

7 Single Arm Dumbbell High Pull (each side) (light/moderate)

-Then-

Warm Up to Power Snatch weight.

Metcon

Metcon (Time)

Complete For Time:

20-15-10-5

Toes-to-Bar

Power Snatch (75/55)
Rx+:

Complete For Time:

27-21-15-9

Toes to Bar

Power Snatch (75/55)

Weightlifting

Snatch Push Press + Overhead Squat (3+1 x 2, 2+1 x 2 (w/ 2 Sec. Pause))

3 Snatch Push Press + 1 Pause Overhead Squat @ 70% 1 RM Snatch

3 Snatch Push Press + 1 Pause Overhead Squat @ 70% 1 RM Snatch

2 Snatch Push Press + 1 Pause Overhead Squat @75% 1 RM Snatch

2 Snatch Push Press + 1 Pause Overhead Squat @75% 1 RM Snatch

*Pause = 2 seconds at bottom

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Cardio (Your Choice)

10 Hand Release Push Up

10 Hanging Scap Retraction

5 Ring Rows

-Then-

Build to Bench Press weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 25minutes:

20/16 Calorie Assault Bike

15 Dumbbell Bench Press (2x50s/35s)

10 Strict Pull Ups

Accessory Work

Accessory (No Measure)

3 Sets:

10 Back Extensions

10 Heel Elevated Squat

5 Tall Box Jump

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Jog (build from easy to moderate/fast)

10 Front Squat (45/35)

5 Shoulder Press from Squat Stance (45/35)

5 Thruster (45/35)

-Then-

Build to Thruster weight.

Metcon

Metcon (Time)

Complete For Time:

1-2-3-4-5-6-7-8-9-10

Thrusters (95/65)

2-4-6-8-10-12-14-16-18-20

25 Ft. Shuttle Run
Rx+:

Complete For Time:

1-2-3-4-5-6-7-8-9-10

Thrusters (115/80)

2-4-6-8-10-12-14-16-18-20

25 Ft.Shuttle Run

Weightlifting

Paused Front Squat (4 x 2 @ 3xx3)

3 Seconds Down, 3 Second Hold in Bottom

2 Tempo Front Squat @ 5.5/10 RPE

2 Tempo Front Squat @ 6/10 RPE

2 Tempo Front Squat @ 6.5/10 RPE

2 Tempo Front Squat @ 7/10 RPE