Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Ski

1:00 Run

then…

2 Rounds:

10 Broad Jumps

10 Walking Lunges

10 Pushups

Metcon

Metcon (3 Rounds for reps)

With a partner, complete the following:

AMRAP 6:

60/54/48 Calorie Row

Max Reps in remaining time: Hang Clean (155/105)

-Rest 2:00-

AMRAP 6:

60 Shoulder-to-Overhead (135/95)

Max Reps in remaining time: Burpees over the Bar

-Rest 2:00-

AMRAP 6:

60 DB Box Step-Overs (50s/35s)

Max Reps in remaining time:

Thrusters (115/80)

Midline

Metcon (No Measure)

2-3 Rounds:

15 V Ups

15 Pulse ups

10 Landmine windmills (each side)

50yd Single DB Overhead Carry Left

50yd Single DB Overhead Carry Right

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio

then…

2 Rounds:

10 Red Band Pullaparts

10 PVC Muscle Snatch

10 PVC OH Squat

then…

Build to Snatch Weight #2

Metcon

Metcon (3 Rounds for reps)

Every 4:00 for 3 Rounds:

21/15 Calorie Bike

15 Pullups

*Max Reps Squat Snatch in remaining time

**Snatch weights:

Round 1-(95/65)

Round 2-(115/80)

Round 3-(135/95)
Rx+:

C2B Pullups

Squat Snatch Weights:

Round 1-(135/95)

Round 2-(155/105)

Round 3-(185/125)

Weightlifting

Front Squat (7 x 3 @ 83%)

3 Front Squats x 7 sets @ 83% of 1RM Front Squat

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

2 Rounds:

5 Inchworms

10 Jumping Air Squats

5 Strict Press

Weightlifting

Push Press (7 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 10:

10/7 Calorie Ski

10 DB Thrusters

10 Pullups/Ring Rows

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

50 Plate Hops

10 goblet squats ((light/moderate)

10 goblet push presses (light/moderate)

5 Jumping Air squats

Weightlifting

Clean and Jerk (2+2 x 2, 2+1×2)

2 Power Clean + 2 Push Jerk x 2 @78% of 1RM Clean

2 Power Clean + 1 Push Jerk x 2 @81% of 1RM Clean

– Catch the Power Clean at Parallel with a 1-second pause in receiving position –

Metcon

Metcon (Time)

Complete For Time:

25 DB Bench Press (50/35)

50 Wallballs (20/14)

150 Double-Unders

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

3 Rounds:

5 Burpees

10 PVC Good Mornings

10 PVC Strict Press

Metcon

Metcon (5 Rounds for distance)

Every 3:00 for 15:00: (5 Rounds)

12 Deadlifts

9 Power Cleans

6 Push Press

*Max Distance Row in remaining Time

Weightlifting

Thruster (6 x 3 (building))

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3-5 minute bike OR Row (build from easy to moderate throughout)

-then-

2-3 Sets:

10 Single arm Dumbbell Suitcase Deadlifts (each side) (light/moderate)

0:30 Handstand or DB OH Hold

15 banded good mornings

Metcon

Metcon (Time)

Complete For Time:

9-12-15-12-9

Calorie Row

Deadlift (185/125)

-Rest 3:00-

-then-

400 Meter Run

10 Wall Walks

Weightlifting

Back Squat (4 x 5 (80-83%) ACROSS)

5 Back Squats x 4 sets @ 80-83% of 1RM

Example Sets

Sets 1-4:

5 Back Squats @315#

-rest 60-90 seconds –

Based off of a 400# Back Squat 1RM

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

400m Ski OR Row

then…

2 Rounds:

4 spiderman lunge stretch (each side)

4 inch worms

4 box step ups

3 strict pull ups

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 9:

9 Toes-to-Bar

9 Burpee Box Jump-Overs (24/20)

Weightlifting

Back Rack Lunge (20,14,10)

20 Back Rack Lunges (total)

14 Back Rack Lunges (total)

10 Back Rack Lunges (total)

– move down in reps and up in weight each set

-Don’t work up to a max, but a smooth heavy set that you can control comfortably

Midline

Metcon (No Measure)

1:00 Plank

10 Strict Toes to Bar

1:00 Right Side Plank

10 Strict Toes to Bar

1:00 Left Side Plank

10 Strict Toes to Bar

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:30 Bike (moderate)

5 Seated Rope Pulls

10 hanging scap retractions,

10 kip to swing

10 goblet step back lunges (light)

10 goblet squats (light)

Metcon

Metcon (Time)

With a partner, complete for time:

10 Rope Climbs

300 ft Front Rack Double Dumbbell Walking Lunge (2×50/35)

50 Chest to Bar Pull Ups

100/90/80 Calorie Bike

50 Chest to Bar Pull Ups

50 Double DB Box Step-Overs (2×50/35) (24/20)

10 Rope Climbs

*Split all reps as desired. The lunges must be done alternated in 50ft increments.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio

10 Inchworm w/Push Up

10 Front Squat

10 Strict Press

10 PVC Passthrough

10 PVC Overhead Squat

10 PVC Squat Snatch

-Then-

Build to Squat Clean and Jerk and Squat Snatch weight.

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

Metcon

Metcon (2 Rounds for reps)

With a partner, complete the following:

AMRAP 12:

200 Meter Run

10 Squat Clean & Jerk (115/80)

5 Synchro Burpees-Over the Bar

-Rest 6:00-

AMRAP 12:

20//17/14 Calorie Ski

10 Squat Snatches (115/80)

5 Synchro Burpees-over-the Bar
Rx+: (135/95)

Midline

Metcon (No Measure)

4 Rounds:

10 Landmine Situp+Press

30 sec plank hold

30 sec side plank hold (right)

30 sec side plank hold (left)

10 Strict Hanging Leg Raise

20 KB Front Rack Marches Steps (each side)

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

2:00 Easy Row

then…

2 Rounds:

10 Scorpions

10 Cossack Squats

10 Ring Rows

10 PVC Passthroughs

Metcon

Metcon (2 Rounds for reps)

Every 3:00 (2:00 on/1:00 rest) for 24 minutes: (2 Rounds)

1 – Max Calorie Run

2 – Max Reps DB Bench Press

3 – Max Calorie Ski

4 – Max Reps Wallballs