(no title)

Sweetness

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

10 Scorpions

10 Plate Hops

-Then-

Build to Deadlift weight.

Metcon

Metcon (7 Rounds for reps)

Complete 7 Sets for Max Calories:

1:30 AMRAP:

16 Deadlifts (135/95)

8 Box Jumps (24/20)

Max Calorie Row

-Rest 1:30 b/w sets
Rx+:

Deadlifts (155/105)

Accessory Work

Metcon (No Measure)

3 Rounds

10 – Barbell Bench Press @ moderate weight – maintain quality

6 – 1:1:2 DB Bench @ moderate weight – maintain quality

10 Resistance Band Chest Fly – High to Low @ light resistance – maintain control and quality

10 Dumbbell Hammer Curls @ moderate weight – maintain quality

*Rest as needed between rounds.

NC Athletics -07182022

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

3:00 Bike

then…

3 Sets:

10 Cossack Squats

10 Good Mornings

10 Strict Press

Weightlifting

Back Squat (4 x 3)

3 Back Squat @ 7/10 RPE Back Squat

3 Back Squat @ 7/10 RPE Back Squat

3 Back Squat @ 8/10 RPE Back Squat

3 Back Squat @ 8/10 RPE Back Squat

Power Clean (3,2,1,1,1)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

NC Kids – 07182022

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

200 Meter Run

then…

2 Rounds:

10 Jumping Jacks

5 Burpees

10 Reverse Lunges

Weightlifting

Seated DB Shoulder Press (8,6,4,2,2,2,2)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner, alternating full movements, Complete As Many Rounds and Reps Possible in 12 Minutes of:

6 Burpees

9 KB Swings

12 Air Squats

*Complete one bear crawl (together) across the gym and back after each round.

Game

California Dreamin’

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets:

10/7 Calorie Bike

5 Inchworms

10 Broad Jumps

then…

Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

Weightlifting

Hang Snatch (3,3,3,3,3)

3 Hang Pause Snatch @ 6.5/10 RPE Snatch

3 Hang Pause Snatch @ 6.5/10 RPE Snatch

3 Hang Pause Snatch @ 7/10 RPE Snatch

3 Hang Pause Snatch @ 7/10 RPE Snatch

3 Hang Pause Snatch @ 7/10 RPE Snatch

** Pause for 2 seconds in the receive.

Metcon

Metcon (Time)

Complete For Time:

15-12-9-6-3

Snatches (115/80)

*200 Meter Run b/t rounds
Rx+: Squat Snatch (115/80)

Learn to Fly

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :20/:10 Bike

then…

2-3 Sets:

5 Pushup to Downward Dog

10 Alt. V-Ups

10 Cossack Squats

5 PVC Passthroughs

Metcon

Metcon (2 Rounds for reps)

In a team of 2, complete 3 sets:

AMRAP 9 Minutes:

20 Bench Press (135/95)

20 Calorie Ski

-Rest 3 Minutes b/t sets-

AMRAP 9 Minutes:

20 Wallballs (20/14)

20 AbMat/GHD Situps

Accessory Work

Metcon (No Measure)

3 Rounds

10 Strict Pullups @ use band to maintain quality if needed

12 Landmine Row @ moderate weight – maintain quality

12 Neutral Grip Lat Pulldowns @ maintain quality

15 Bent Over Banded Tricep Extension @ maintain quality

Tearin’ Up My Heart

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike

10 Muscle Cleans (empty)

5 Ring Rows

10 Strict Press

Optional Warmup (No Measure)

Crossover Symmetry Activation

Then…

Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Weightlifting

Clean + 2 Front Squats + Jerk (5 x 1 (Weight Across))

Completed as a Barbell Complex
*Weight is across the 5 working sets.

**Approximately 75-80% of max clean & jerk.

Metcon

Metcon (Time)

With a Partner, Complete For Time:

100 Power Cleans (115/80) (split as desired)

*Every 2 minutes, including 0:00, each partner must complete 5 Chest-to-Bar or 3 Bar MU

**Start the workout with C2B/Muscle Ups
Rx+:

With a Partner, Complete For Time:

100 Power Cleans (135/95) (split as desired)

*Every 2 minutes, including 0:00, each partner must complete 5 Muscle Ups

**Start the workout with Muscle Ups

Workout Strategy/Target Time:

Target Time: Sub 8 Minutes

Time Cap: 14 Minutes

Pullups/Muscle Ups: Be smooth and unrushed here. We’d like you to finish these in under 45 seconds with whatever sets you use.

Power Cleans: Touch’n go!

Hook grip!

We want sets of 3-5+ out of the gate and very fast singles if you must let go of the bar.

NC Athletics – 07142022

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

3:00 Cardio (your choice)

then…

3 Sets:

10 Walking Lunge w/Twist

10 Pushup to Downward Dog

Weightlifting

Bench Press (6 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 12:

12 Synchro Push Press

200 Meter Run (together)

12 Synchro Front Squats

NC Kids – 07142022

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

200 Meter Run

then…

2 Rounds:

5 Pushups

10 Alternating V-Ups

then…

“Bring Sally Up”

Weightlifting

3-Position Clean (6 Sets x 1 Rep)

3-Position Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating movements, complete AMRAP 12:

10 Air Squats

10 Hanging Leg Raises

100 Meter Run

10 DB Power Cleans

10 Ring Rows

NC Athletics – 07122022

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike/Ski

10 Single Arm KB Push Press R/L (Light)

20 Alt. Leg V-Up

:30 Handstand Hold

Metcon

Metcon (5 Rounds for reps)

Every 4:00 for 5 Sets:

AMRAP 3:

12 AbMat Situps

9 Double DB Clean & Jerk

6 Toes-to-Bar

Crossfit North Cloud – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (7 Rounds for reps)

Accessory Work

Metcon (No Measure)

Crossfit North Cloud – N.C. Athletics

Warm-up

Warm-up (No Measure)

Weightlifting

Back Squat (4 x 3)

Power Clean (3,2,1,1,1)

Metcon

Fran (Time)

Crossfit North Cloud – N.C. Kids

Warm-up

Warm-up (No Measure)

Weightlifting

Seated DB Shoulder Press (8,6,4,2,2,2,2)

Metcon

Metcon (AMRAP – Rounds and Reps)

Game

Crossfit North Cloud – CrossFit

Warm-up

Warm-up (No Measure)

Weightlifting

Hang Snatch (3,3,3,3,3)

Metcon

Metcon (Time)

Crossfit North Cloud – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (2 Rounds for reps)

Accessory Work

Metcon (No Measure)

Crossfit North Cloud – CrossFit

Warm-up

Warm-up (No Measure)

Optional Warmup (No Measure)

Weightlifting

Clean + 2 Front Squats + Jerk (5 x 1 (Weight Across))

Metcon

Metcon (Time)

Crossfit North Cloud – N.C. Athletics

Warm-up

Warm-up (No Measure)

Weightlifting

Bench Press (6 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

Crossfit North Cloud – N.C. Kids

Warm-up

Warm-up (No Measure)

Weightlifting

3-Position Clean (6 Sets x 1 Rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

Crossfit North Cloud – N.C. Athletics

Warm-up

Warm-up (No Measure)

Metcon

Metcon (5 Rounds for reps)

Weightlifting

Front Squat (EMOM 5 (5×1))

Clean Pull + Clean + Jerk (EMOM 5 (5×1))

Crossfit North Cloud – N.C. Kids

Warm-up

Warm-up (No Measure)

Weightlifting

Overhead Squat (6 x 6 (light))

Metcon

Metcon (Time)