Short Skirt Long Jacket

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete:

2:00 Row (moderate)

10 Hang Squat Clean (45/35)

10 Red Band Pullaparts

10 Kipping Swings

10 Strict Pullups

-Then-

Build to Squat Clean weight.

Metcon

Metcon (Time)

For Time:

12 Squat Cleans (115/80)

24 C2B Pullups (18 Bar Muscle Ups)

12 Squat Cleans (115/80)
Rx+:

12 Squat Cleans (135/95)

24 Bar Muscle Ups

12 Squat Cleans (135/95)

Weightlifting

Paused Back Squat + Back Squat (1+4 (x2), 1+3 (x3))

5 Second Paused Back Squat + Back Squat (no tempo)
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6/10 RPE Back Squat

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6.5/10 RPE Back Squat

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7.5/10 RPE Back Squat

Accessory Work

Metcon (No Measure)

3 Sets:

10 Double Dumbbell Bulgarian Split Squat (5 right side then 5 left side)

10 Slow Eccentric Single Arm Dumbbell Row (5 right side then 5 left side)

Eva Strong

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Rounds:

1:00 Jog

25 Single Under

30 Alt. Leg V-Up

10 Kip to Swing

10 Single Arm High Pull R/L

10 Single Arm Press

-Then-

Build to Clean and Jerk weight.

Metcon

Eva Strong (Time)

With a Partner, complete 5 Rounds for time:

24 Double unders (each, at the same time)

19 Toes to bar (split)

2 Clean and jerks (205/135) (split)

400m Run (each, at the same time)

**Eva Mireles lost her life trying to protect her 4th grade class in the Robb Elementary class. She was a regular member of Shotgun CrossFit in Uvalde, TX, a Mayhem Affiliate.

5- Month

24- Day

19- Students who lost their lives

2- Teachers who lost their lives

Accessory Work

Metcon (No Measure)

2 Rounds:

10 Deficit Pushups

10 Body Row on Racked Barbell

15 Tricep Dips

12 Standing Alternating DB Hammer Curl (each side)

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

7 Around the Worlds (each direction)

30yd KB Front Racked/Overhead Carry (right racked/left overhead)

30yd KB Front Racked/Overhead Carry (right overhead/left racked)

Straight Outta Compton

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Jog

10 Single Arm KB Thruster R/L (Light)

10 KB Russian Swing

10 Jumping Squats

Weightlifting

Front Squat (5 x 1)

*Complete 1 set every minute, for 5 minutes.

*All 5 sets are at the same weight (approximately 70% of 1-RM)

**Warmup with sets of:

1-5 reps

2-5 reps

3-3 reps

4-3 reps

5-2 reps

Metcon

Metcon (2 Rounds for reps)

In a team of three, complete the following:

AMRAP 7:

14 Synchro Wallballs (20/14)

7 Synchro Box Jump Overs (24/20)

*10/7 Calorie Run

-Rest 1:00-

AMRAP 7:

14 Synchro Push Press (115/80)

7 Synchro Burpees over the Bar

*50 ft. Sled Push (3×45/2×45)
*Two partners working at one time on the synchro movements, third partner sled push or runs.

*Rotate as the run/sled partner completes the calories or distance.

NC Athletics – 06162022

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

6x :20/:10 Bike (Hard/Easy)

then…

2 Sets:

10 Ring Rows

5 Burpees

10 Kang Squats

Weightlifting

Front Squat (7,5,5,3,3,1,1)

Metcon

Metcon (5 Rounds for reps)

Every :60 for 20 Minutes (5 Rounds):

1 – 12 Deadlifts

2 – 9/6 Calorie Ski

3 – 60′ Sled Push

4 – Max Reps: Rope Climbs

NC Athletics – 06152022

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Jog

10 Scorpions (each leg)

10 Single Arm High Pull R/L

10 Single Arm DB Strict Press

-Then-

Build to Clean and Jerk weight.

Metcon

Metcon (Time)

With a partner, complete for time:

400 Meter Run (together)

40 Clean & Jerk

80 Pushups

800 Meter Run (together)

80 Pushups

40 Clean & Jerk

400 Meter Run (together)

Accessory Work

Metcon (No Measure)

3 Sets

-5x Knee Jumps

-5x 1 1/2 DB Bench

Illmatic

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio (Your Choice)

then…

2 Sets:

10 KB Swings

10 Bent-Over Rows (5/arm)

10 PVC Passthroughs

Metcon

Metcon (2 Rounds for reps)

With a partner, complete the following:

AMRAP 12:

9 Hang Clean (155/105)

12 DB Bench Press (50s/35s)

15/12 Calorie Row

-Rest 3:00-

AMRAP 12:

12/9 Calorie Row

9 Man-Makers (50s/35s)

Accessory Work

Metcon (No Measure)

3 Rounds:

10 Single Leg RDL

15 Incline Bench DB Chest Fly @ light weight – maintain control and quality

12 (each side) Standing Alternating DB Curl @ moderate weight – maintain quality

Danger Zone

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

then…

2 Sets:

20 Alt. Leg V-Up

10 Single Arm High Pull R/L (Light-Moderate)

10 Pushup to Downward Dog

5 Box Jumps

Metcon

Metcon (Time)

For time:

3K Assault Bike

30 Toes to Bar

50 Dumbbell Snatches (50/35)

30 Toes to Bar

20 Burpee Box Get Overs (48/40)

Weightlifting

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

3 Power Clean @ 6.5/10 RPE Power Clean

2 Power Clean @ 7/10 RPE Power Clean

1 Power Clean @ 7.5/10 RPE Power Clean

3 Power Clean @ 6.5/10 RPE Power Clean

2 Power Clean@ 7/10 RPE Power Clean

1 Power Clean @ 7.5/10 RPE Power Clean