Highest In the Room

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Cardio

10 Inchworm w/Push-Up

:30 Elbow Plank

Metcon

Metcon (Time)

Complete 4 Rounds for Time:

400m Run

10 Pullups

5 Wall Walks

Weightlifting

Bench Press (5 x 8 (Wide Grip))

8 Wide Grip Bench Press @ 7/10 RPE

AMAP in :30 Close Grip Push Ups

Rest as needed

8 Wide Grip Bench Press @ 8/10 RPE

AMAP in :30 Close Grip Push Ups

Rest as needed

8 Wide Grip Bench Press @ 8.5/10 RPE

AMAP in :30 Close Grip Push Ups

Rest as needed

8 Wide Grip Bench Press @ 9/10 RPE

AMAP in :30 Close Grip Push Ups

Rest as needed

8 Wide Grip Bench Press @ 10/10 RPE

AMAP in :30 Close Grip Push Ups

First Class

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

5 Muscle Snatch

10 Broad Jumps

then…

“Burgener Snatch Warmup”

5 Reps of Each

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”

Weightlifting

Snatch (3×3, 4×1+1+1)

Here is the Snatch Positional Work for today:

5 Position Pause Snatch Deadlift + 3 High Hang Power Snatch @ 5/10 RPE

5 Position Pause Snatch Deadlift + 3 High Hang Power Snatch @ 6/10 RPE

5 Position Pause Snatch Deadlift + 3 High Hang Power Snatch @ 6.5/10 RPE

1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 60% (OR 6/10 RPE) 1 RM Snatch

1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @65% (OR 6.5/10 RPE) 1 RM Snatch

1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 70% (OR 7/10 RPE) 1 RM Snatch

1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 75% (OR 7.5/10 RPE) 1 RM Snatch

* You will do ONE 5 position deadlift, followed by 3 high hang power snatches for the first 3 Sets…The 5 positions are: 1″ off the floor, 1″ below the knee, above the knee, mid thigh, power position.

**The intention behind these is to be PERFECT in your position work and then light and snappy on the high hang power snatches. Don’t worry about percentages, I want you to base these off of RPE’s and be as explosive as possible in your high hang power snatches.

* rest as needed in between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes:

8 Power Snatches (115/80)

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

8 Power Snatch (155/105)

8 Box Jump-Overs (30/24)

Accessory Work

Metcon (No Measure)

4 Rounds

7 Strict Pullups @ band assisted if needed

12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality

10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality

20 Bent Over Banded Tricep Extension

Bad Boy for Life

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Complete:

2:00 Bike

10 Inchworm w/Squat

10 Front Squat

10 Strict Press

then…

2 Sets: Front Squat Skill Transfer Exercises

3 No Hand (Zombie) Front Squats

3 Two second Pause Front Squats

3 One and a quarter Front Squats

1 10 second negative Front Squat

Weightlifting

Front Squat (4 x 3 (Tempo: 5X5X))

3 Tempo front squat (5 seconds down and 5 seconds up) @ 5/10 RPE

3 Tempo front squat (5 seconds down and 5 seconds up) @ 6/10 RPE

3 Tempo front squat (5 seconds down and 5 seconds up) @ 7/10 RPE

3 Tempo front squat (5 seconds down and 5 seconds up) @ 7/10 RPE

*Rest as needed in between sets

*The intention behind these tempo front squats is perfect squat mechanics and staying light enough to where you can stick with the tempo. Stick to RPE’s and don’t worry what percent you are hitting!

Metcon

Metcon (Time)

3 Sets:

24/18 Calorie Assault Bike

12 Bar Facing Burpees

12 Clusters (95/65)

-Rest 3:00 b/t Sets-
Rx+: Clusters (115/75)

Sister Christian

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Row

10 Single Arm Dumbbell Presses (moderate weight) (each side)

10 One Foot Plate Hops/Side

10 Shrimp Squats/Side

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, partitioning reps as desired, complete AMRAP 25:

50/40 Calorie Assault Bike

50 Alt. Pistols

100 Double-Unders

50 Handstand Pushups

50 Alt. DB Snatch (50/35)

Accessory Work

Metcon (No Measure)

5 Rounds

10 Banded Pushups

10 Body Row on Racked Barbell

20 Standing Tricep Extension w/ band

10 Standing Alternating DB Curl (each side)

20 Strict Abmat Situps (no arms)

40 yd KB Front Racked Left/Overhead Carry Right

40 yd KB Front Racked Right/Overhead Carry Left

-Rest 2 min b/t round-

Tron

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 Cardio

Then…

3 Sets:

5 Muscle Clean

5 Muscle Snatch

5 Strict Pullup

10 Walking Lunges

Weightlifting

Clean Deadlift to Mid-Thigh + Clean + Jerk (Every :90 x 4)

Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk @ 6.5-7/10 RPE

Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk @ 6.5-7/10 RPE

Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk @ 7-7.5/10 RPE

Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk @ 7-7.5/10 RPE

Metcon

Metcon (Time)

With a partner, Complete For Time:

“Team Tron”

50 Power Snatch (115/80)

40 Clean and Jerks (155/105)

30 Synchro Chest-to-Bar
“Team Tron”

50 Power Snatch (155/105)

40 Clean and Jerks (185/125)

30 Synchro Bar Muscle Ups

Leave Out All the Rest

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

10 Calorie Bike

50ft Single Arm Dumbbell/Kettlebell Overhead Carry (moderate) (each side)

10 Walking Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating FULL ROUNDS, complete AMRAP 12:

12/9 Calorie Ski

6 Double DB Box Stepovers (24/20) (50s/35s)

Weightlifting

Back Squat (E2MOM x 5)

Every 2:00 for 10:00, complete 5 reps.

*Build across the 5 sets, to today’s heavy 5-rep.

**Start around 60% and build.