Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

3 Sets:

5 Inchworms

10 Cossack Squats (each side)

10 Banded Good Mornings

Weightlifting

Hang Clean + Front Squat + Jerk (6 x (2+1+1))

Warmup Sets: (3)

1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Jerk

Building Across 6 Sets:

Complete 2 Hang Cleans + 1 Front Squat + 1 Jerk

Metcon

Metcon (Time)

With a Partner, Complete:

2 Rounds For Time:

50/40 Calorie Row

50 Box Jumps (24/20)

50 Push Press (95/65)

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3 Sets Of:

1:00 Ski

10 Air Squats

5 Ring Rows

10 RDLs (unweighted)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

9 Push Press

18 Walking Lunges

9 Burpees-over-the Bar

Weightlifting

Deadlift (8,6,4,2,2,2)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike

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

5-10 Power Cleans (Start light and build)

6 Shuttle Jogs

Metcon

Metcon (Time)

Complete 5 Sets:

100’ Shuttle Run (4×25’)

3 Power Cleans (185/125)

10/8 Calorie Assault Bike

-Rest 2 minutes between Sets-

Accessory Work

Metcon (No Measure)

2-3 Rounds:

10 DB Snow Angel Raise @ light weight

:30 GHD Face Up Hold

1 set Barbell Curl 21’s @ moderate weight – maintain quality

10 Pistols

-Rest 1-2 min b/t round-

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Shuttle Run Jogs

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

5 Power Cleans

10 Jumping Lunges

Metcon

Metcon (4 Rounds for reps)

Complete “3-3-3-4” Intervals:

200 Meter Run

10 Power Cleans

Max Air Squats in Remaining Time

*3 Minutes Work-1 Minute Rest

**Last Interval Is 4 Minutes

Weightlifting

Metcon (No Measure)

3 Rounds:

1 set Barbell Curl 21’s @ moderate weight – maintain quality

10 Hollow Rocks

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

5 Single Arm Dumbbell Overhead Squat R/L (Light-Moderate)

10 Hanging Scap Retraction

10 Kip to Swing

20 Alt. Leg V-Up

Weightlifting

Snatch (Warmup)

Warmup With:

3 Sets Of:

5 Position Pause Snatch Deadlift + 3 High Hang Power Snatch

***The 5 positions are: 1″ off the floor, 1″ below the knee, above the knee, mid thigh, power position.***

Snatch Pull + Snatch ((4 x 1+1+1, 3 x 1+1))

1 Snatch Lift Off+ 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @70% (OR 7/10 RPE)

1 Snatch Lift Off + 1 Pause Snatch Pull (pause at the tp of the extension for 2 seconds) + 1 Snatch @75% (OR 7.5/10 RPE)

1 Snatch Lift Off + 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @80% (OR 8/10 RPE)

1 Snatch Lift Off + 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85% (OR 8.5/10 RPE)

1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85% (OR 8.5/10 RPE) 1 RM Snatch

1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85+% (OR 9/10 RPE) 1 RM Snatch

1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85+% (OR 9/10 RPE) 1 RM Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12 Minutes:

6 Right Arm DB OHS (50/35)

3 bar muscle-ups (6 C2B)

6 Left Arm DB OHS (50/35)

12 Toes-to-Bar
Rx+:

Complete AMRAP 12 Minutes:

10 Right Arm DB OHS (50/35)

5 bar muscle-ups (6 C2B)

10 Left Arm DB OHS (50/35)

15 Toes-to-Bar

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

3 Sets:

5 Inchwormsw/Squat

10 Scap Pullups

5 Scorpions (each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

Murph Prep Monday:

25 Min Partner AMRAP

5 Strict Pull-Up

10 Push-Up

15 Air Squat

Rx+: 20lb/14lb Vest.

-Switch rounds back and forth with your partner-

Accessory Work

Metcon (No Measure)

1-2 Rounds

10 Barbell Strict Press @ 50-60% of 1rm or heavy single

10 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight

10 DB Snow Angel Raise @ light weight

15 GHD Hip Extension

10 DB Box Step-Ups (each side) @ moderate weight

-Rest 2 min b/t round-

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

20/16 Calorie Run

5 goblet squats (light)

5 jumping air squats

10 Push Press

Metcon

Metcon (5 Rounds for time)

With a partner, complete 5 Sets for Times: (1 Set Every 4:00)

30 Wallballs (20/14)

20/15 Calorie SkiErg

10 Thrusters (135/95)

Accessory Work

Metcon (No Measure)

3-4 Rounds

10 Standing Lateral Raise @ light/moderate weight

10 Ring Row Feet Elevated

20 Standing Tricep Extension w/ Band Inverted Skull Crusher

10 Seated Alternating DB Curls (each side)

10 overhead plate situps

10 Dip Support Leg Raise

30yd Isolateral DB Farmer Carry (Right Side)

30yd Isolateral DB Farmer Carry (Left Side)

30yd Isolateral Overhead DB Carry (Right Side)

30yd Isolateral Overhead DB Carry (Left Side)

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :20/:10 Bike

then…

3 Rounds:

5 DB Muscle Cleans

5 DB Strict Press

5 Strict Pullups

5 Jumping Squats

Weightlifting

Clean Pull + Power Clean + Clean + Jerk (4 x 1+1+1+1)

1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 7/10 RPE

1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 7.5/10 RPE

1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 8/10 RPE

1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 8.5/10 RPE

Power Clean + Clean + Jerk (3 x 1+1+1)

1 Power Clean + 1 Clean + 1 Jerk (8/10 RPE)

1 Power Clean + 1 Clean + 1 Jerk (8.5/10 RPE)

1 Power Clean + 1 Clean + 1 Jerk (9/10 RPE)

Metcon

Metcon (Time)

“2014 Regional Event-Partner”

With a partner, complete 10 Rounds:

2 Rope Climbs (Split)

Run 150ft (6×25 Shuttle Sprints) (together-same time)
Rx+: Legless

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3 Rounds:

100 Meter Run

10 Jumping Jacks

5 Inchworms

10 Broad Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating FULL MOVEMENTS, complete AMRAP 14:

7 Pushups

7 Burpees over the Bar

14 Alt. Hang Dumbbell Snatch

7 Pullups

7 Deadlifts

Weightlifting

DB Z-Press (5,4,4,3,3,2)

https://www.youtube.com/watch?v=wce-elEhBHw

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski (High Damper)

10 PVC Pass Through

10 PVC Overhead Squat

10 Kip to Swing

10 Alt. Leg V Up

Metcon

Metcon (3 Rounds for time)

Complete 3 Sets For Times:

10 Overhead Squats (95/65)

15 AbMat/GHD Sit Up

10 Overhead Squats (95/65)

15 Toes to Bar

10 Overhead Squats (95/65)

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

3 Sets For Times:

10 Overhead Squat (115/80)

20 GHD Sit Up (OR 40 Alt. Leg V-Up)

10 Overhead Squat (115/80)

20 Toes to Bar

10 Overhead Squat (115/80)

-Rest 3:00 between sets-

Accessory Work

Metcon (No Measure)

2-4 Rounds

15 Standing Barbell Curl @ moderate weight – maintain quality

15 GHD Hip Raise

15 Russian Kettlebell Swing @ heavy weight

-Rest 2-3 min b/t round-

RomWOD