Dark Horse

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio

then…

2-3 Sets:

0:20 Handstand Hold

4 Hanging Knee Raises

4 Kip to Swing

3-6 Squat Snatches (at ascending weight)

Metcon

Metcon (Time)

With a Partner, Complete:

AMRAP 3 Minutes:

24/18 Calorie Ski

12 Synchro Toes to Bar

Max Reps Squat Snatches (115/80)

-Rest 1 Minute b/t sets-

*Complete Sets until you get to 60 squat snatches combined
Rx+:

15 T2B

Squat Snatch (155/105)

TARGET SCORE

Target Time: sub 15 Minutes

Target Cap: 19 Minutes (5 Rounds)

**If unable to squat snatch, complete either Squat Cleans OR Power Snatches.

Accessory Work

Metcon (No Measure)

3-4 Rounds:

10 Seated Double DB Shoulder Press @ moderate weight – maintain quality

10 Split Stance DB Romanian Deadlift (each side) @ moderate weight

20 Russian Kettlebell Swing @ heavy weight – maintain quality

NC Kids – 03312022

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3:00 Row

then…

2 Sets:

5 Inchworms

10 Reverse Lunge w/Twist

15 Plate Hops

10 Alt. V-Ups

5 Ring Rows

Weightlifting

Clean and Jerk (5 x 2)

1 Power Clean + 1 Push Jerk @ 6/10 RPE

1 Power Clean + 1 Push Jerk @ 6/10 RPE

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

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

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

Metcon

Metcon (3 Rounds for reps)

Complete 3 Rounds for Max Reps:

AMRAP 4 Minutes

12/9 Calorie Row

12 Toes-to-Bar

Max Power Snatch in remaining Time

-Rest 1:00 b/t sets-

Can’t Stop

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets:

:30 Bike

10 Kang Squats

10 Reverse Lunges

10 Ring Rows

Metcon

Metcon (Time)

Complete the Following for Total Time:

5 Rounds:

6 DB Front Squats (2x 50s/35s)

6 Burpees Over the DB

-Directly Into-

10 Rounds:

3 Hang Power Cleans (135/95)

3 Chest-to-Bar

Weightlifting

Paused Front Squat + Front Squat (2+2+2+2+2)

Pause (Tempo) Front Squat + Front Squat (No Tempo)
1 Pause FS + Front Squat

Complete all sets at the same weight (approximately 70% of your max)

-Rest 60 seconds between sets-

Drunk Dial

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

Burgener “Clean” Warmup

3x High Hang + 3 Hang + 3 Clean

5 Zombie Front Squat

5 Front Squats

5 Pause Front Squats

5 1 1/4 Front Squats

5 Pin Squats

3x 10 Second Eccentric Squats

The Burgener Warm-Up (No Measure)

3 sets of 3 of each movement, in this order:

1. Down and up

2. Elbows high and outside

3. Muscle Clean

4. Clean Land (2”,4”,6”)

5. Squat Clean Drop

6. Hang Power Clean

*Clean width Hook Grip everything!

Weightlifting

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

3 Power Clean @ 65%

3 Power Clean @ 65%

2 Power Clean @ 70%

2 Power Clean @ 70%

2 Power Clean @ 80%

1 Power Clean @ 85%

Metcon

Metcon (Time)

Complete For Time:

100-70-50

Double Unders

16-12-8

Strict Pullups

Teenage Dirtbag

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Couch Stretch/Side

1:00 Banded Hip Distraction/Side

1:00 Banded Shoulder Distraction/Side

2 Sets:

10 KB Swings

10 Goblet Squats

10 KB Strict Press

Metcon

Metcon (3 Rounds for time)

Complete 3 Sets For Times:

400 M. Run

30/24 Calorie Row

20/16 Calorie Bike

-Rest 2 minutes b/t sets-

Weightlifting

Power Snatch (5 x 3)

3 Power Snatch @ 60%

3 Power Snatch @ 70%

3 Power Snatch @ 75%

3 Power Snatch @ 80%

3 Power Snatch @ 85%

Funky Cole Medina

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets

1:00 Bike

15 Banded Good Morning

10 Cuban Press

5 Pushup to Downward Dog

Metcon

Metcon (4 Rounds for reps)

With a partner, complete the following:

AMRAP 5:

60/54/48 Calorie Row

in remaining time…

Pushups

-Rest 2:00-

AMRAP 5:

60/54/48 Calorie Run

in remaining time…

Synchro DB Front Rack Lunges (50/35)

-Rest 2:00-

AMRAP 5:

60/54/48 Calorie Row

in remaining time…

Synchro DB Push Press (50/35)

-Rest 2:00-

AMRAP 5:

60/54/48 Calorie Run

in remaining time…

Synchro DB Hang Snatches (50/35)

Come As You Are

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike

then…

3 Sets:

10 DB Upright Row (5/side)

10 Plate Hops

10 Cossack Squats (5/side)

then…build to Squat Clean weight.

Metcon

Metcon (Time)

Complete 8 Rounds for Time:

5 Pullups

5 Burpee Box Jump-Overs (24/20)

5 Squat Cleans (135/95)
*Time Cap: 15 Minutes

Weightlifting

Hang Clean (5 x 4 (building))

*These should be done as POWER cleans.

**Unbroken set of 4 hang cleans above the knee.

***Start light (60-70%) and build as you feel.

Pumped Up Kicks

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

Then…

3 Rounds:

10 Lunge w/Twist

10 Ring Rows

10 Broad Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner, Complete AMRAP 20:

20 Power Snatch (95/65)

40 Wallballs (20/14)

20 Toes-to-Bar

*Every 2:00, including 0:00 complete 12/9 Calorie Bike.

Accessory Work

3 Sets:

5 Front Rack Box Stepups (per leg)

10 Landmine Twists