2 Rounds:
200 Meter Run
10 PVC Passthroughs
10 Air Squats
5 Pushups to Downward Dog
With a partner, alternating FULL MOVEMENTS, complete AMRAP 15:
10 DB Bench Press
10 Box Jumps
100 Meter Run
10 DB Power Cleans
10 Pullups
Complete:
2 Rounds:
:40 Row (moderate)
:40 Bike (moderate)
then…
10 Thrusters (empty bar)
10 spiderman stretch (each side)
10 Ring Rows
Lifting Primer:
2 sets:
5 DB Single Arm Suitcase Hold Heel Elevated Squat Right Arm
5 DB Single Arm Suitcase Hold Heel Elevated Squat Left Arm
then…
5 Heel Elevated Snatch Pressing Snatch Balance (use empty barbell)
*Squat Snatches if possible!
**If you cannot squat snatch, complete as power snatches. But, work on catching lower in the receiving position.
2 Hang Squat Snatch @ 6/10 RPE Snatch
2 Hang Squat Snatch @ 6/10 RPE Snatch
1 Hang Squat Snatch @ 7/10 RPE Snatch
1 Hang Squat Snatch @ 7/10 RPE Snatch
1 Hang Squat Snatch @ 8/10 RPE Snatch
1 Hang Squat Snatch @ 8/10 RPE Snatch
Complete For Time:
21-15-9
Thrusters (75/55)
Bar Facing Burpees
Pull Ups
Complete For Time:
21-15-9
Thrusters (95/65)
Bar Facing Burpees
Chest to Bar Pull Ups
1-2 Rounds:
1:00 Row (Easy to Moderate)
8 KB Suitcase Deadlifts (each side) (moderate)
8 Single Arm Dumbbell Push Jerk (light) (each side)
8 Pause Squats
In a team of 3, complete AMRAP 24:
12 Dbl DB Hang Squat Clean
9 Synchro DB Facing Burpees
6 Dbl DB Shoulder-to-Overhead (50/35)
*200M AirRunner Run
**One partner working at a time.
***Partners rotate in the same order through the 200M runs on the Airrunner.
*Two non-running partners partition the reps of the triplet as desired.
3-4 Rounds for Quality:
12 Overhead Plate Situps
30 Flutter Kicks (each side)
10 Hollow Rocks
5 Evil Wheels
15 KB Front Rack Marches (each side)
2 Sets:
1:00 Ski (OR Row) (Moderate)
10 Scorpions
10 PVC Passthroughs
10 PVC Good Mornings
With a Partner, Complete:
100/90/80 Calorie Ski
100 Hand-Release Pushups
100/90/80 Calorie Row
*4 Sets of 8 Dumbbell Bench Press with (3:0:2:0)
**Tempo (3 second descent, no pause in bottom, 2 second ascent, no pause at top)
3 Rounds Of:
7 Calorie Ski
7 Pushups
14 Cossack Squats
Complete EMOM 10:
7 Air Squats
14 Alt. DB Snatches
2 Rounds:
1:30 Machine
15 Banded Lateral Side Step (Each Way)
15 Banded Air Squat
15 Upright Rows/Arm
:30 Bar Hang
Complete 4 Rounds For Time of:
1:00 Goblet Hold Wallsit
400 M. Run
20 DB Push Press
10 Pushups
*1:00 Rest after each set
3 Rounds:
200 Meter Jog
10 PVC RDL
10 PVC Push Press
10 Alt. Leg V-Ups
With a partner, complete AMRAP 20:
Rounds of “DT”
12 Deadlifts
9 Hang Cleans
6 Shoulder-to-Overhead
*Other partner completes 400/300 Meter Row, partners alternate when rowing partner finishes.
Run 200 M.
then…
2 Rounds of:
15 Good Mornings
10 Jumping Lunges
5 Inchworms
Complete 12 Min AMRAP:
9 Burpees over the Bar
6 Hang Cleans
3 Pullups
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…
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.
7 Rounds For Time:
2 Clean & Jerks (165/125)
7 C2B Pullups
20 Double-Unders
1 Snatch (165/125)
7 Toes-To-Bar
3×10 Dumbbell Single Arm Strict Press (Build to a heavy 8 reps across sets) (each side)
3×10 Ring Dips
3×10 Barbell Skull Crushers + 10 Dumbbell Lateral Raises
***Superset movements
-then-
3 Sets:
30 Second Side Plank (each side)
20 Deadbugs
20 Alternate V-Ups
1:00 Bike
1:00 Ski
1:00 Row
then…
2 Rounds:
10 Sumo DLHP
10 Scorpions
10 Sotts Press
Complete AMRAP 9:
36 Double Unders
9 Hang Snatches (95/65)
crossfitnorthcloud.com