Friday

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike

10 Muscle Cleans

10 Strict Press

5 Strict Pull Up

20 Step Back Lunge

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

Weightlifting

Clean and Jerk (Heavy 1-Rep)

Complete before the C&J:

3 Muscle Clean + 3 Tall Clean x 3 working sets (building)

Clean & Jerk:

Set 1: @205#

Set 2: @225#

Set 3: @235#

Set 4: @255#

Set 5: @275#

Set 6: @285#

Set 7: @290#

Set 8: @300#

Based off of a 300# Clean and Jerk

Metcon

Metcon (Time)

With a Partner, Complete For Time:

20-16-12-8-4

Synchro Box Jump Overs (24″/20″)

10-8-6-4-2

Rope Climbs

*50’ Dumbbell Front Rack Walking Lunge after each round (2×50/35
Rx+:

Box Jump-Overs (30/24)

Legless Rope Climbs

A Long December

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Cardio (moderate) (your choice)

12 Plank Shoulder Taps

12 Air Squats

6-8 deadlifts (increasing weight each round)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15:

3 Wall Walks

20 Wallballs (20/14)

5 Deadlifts (225/155)
Rx+:

Complete AMRAP 15:

50’ Handstand Walk

20 Wall Balls (20/14)

5 Deadlifts (315/225)

Accessory Work

Metcon (No Measure)

3 sets:

7 Single Arm Front Rack Kettlebell Hold Goblet Squat (each side)

7 Single-arm Kettlebell Waiter Hold Step Up (each leg)

14 V-Ups

then…

Alt. DB Tempo Bench + Double DB Bench 3×10

*3 sets: 5 alt reps (each side) + 5 double reps

*Pick a moderate weight and stay the same across all sets.

NC Kids – 11302021

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

5:00 Clock:

5 Burpees

10 Cossack Squats (Total)

5 Jumping Air Squats

:30 Handstand Hold or Plank

Metcon

Metcon (3 Rounds for reps)

Complete 3 Rounds of:

AMRAP 4:

7 Thrusters

14 Walking Lunges

7 Hand-Release Pushups

-Rest 1:00-

Midline

Metcon (No Measure)

Tabata (:20 on/:10 off)

1-Plank Jacks

2-Superman Hold

Unforgettable

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete 2 Sets:

1:00 Ski/Row/Bike

20 Alt. Leg V-Up

15 Good Mornings

10 Kip to Swing

5 Knee to Chest

Weightlifting

Snatch Balance (1,1,1,1)

Percentages at % of 1-RM Snatch:

1 x @85%

1 x @90%

1 x @95%

1 x @95%+

*Complete lighter warmup sets before getting to the working sets above

Snatch (3 x 1 (Across))

Snatch:

* Work up to 75-80% for the day, then perform 3 perfect singles in that percentage range.

*rest 60 seconds between sets of singles.

Metcon

Metcon (2 Rounds for time)

Complete 2 Sets for Times: (1 Set every 7 Minutes)

20/16 Calorie Row

20 GHD or AbMat Sit Up

20/16 Calorie Row

20 Toes to Bar
Rx+:

2 Sets for Times: (1 Set every 7 Minutes)

25/20 Calorie Row

25 GHD Sit Up

25/20 Calorie Row

25 Toes to Bar

Rocket Man

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike (increase pace last :30)

then…

2 sets:

5 Ring Dips

10 Half-Kneeling KB Press

5 Muscle Cleans (Empty Bar)

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

Weightlifting

Clean and Jerk (Heavy 2-Rep (Singles))

Complete 1 Set of 2 Singles Every 2:00 for 12 Minutes.

**Power Clean and Push Jerk**

Metcon

Metcon (4 Rounds for reps)

Complete the following, for Max Reps:

AMRAP 2 Minutes:

10 Chest-to-Bar Pullups

Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes:

15 Power Snatches (95/65)

Max Burpee Over Bar

-Rest 2 Minutes-

AMRAP 2 Minutes:

10 Chest-to-Bar Pullups

Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes

15 Power Clean and Jerks (95/65)

Max Burpee Over Bar
Rx+:

AMRAP 2 Minutes

10 Muscle Ups

Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes

15 Power Snatches (115/80)

Max Burpee Over Bar

-Rest 2 Minutes-

AMRAP 2 Minutes

10 Muscle Ups

Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes

15 Power Clean and Jerks (115/80)

Max Burpee Over Bar

U Can’t Touch This

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

10/8 Calorie Bike

5-10 Deadlifts (increasing weight each round)

10 Standing Banded Arch to Hollow

30 Second Deadhang

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 (5 Rounds for reps)

With a partner, alternating full rounds, complete 10 Sets (5 Each):

AMRAP 1:30:

12/10 Calorie Bike

10 Deadlifts (185/125)

*Max Pullups
With a partner, alternating full rounds, complete 10 Sets (5 Each):

AMRAP 1:30:

15/12 Calorie Bike

10 Deadlifts (225/155)

*Max Chest to Bar Pullups

Accessory Work

Metcon (No Measure)

3 sets:

10 Single Leg Deadlift (each leg)

10 Double Dumbbell Row

Thanksgiving Day WOD

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

14/11 Calorie Row

14 Alternating Leg V-Ups

7 Air Squats

7 DB Cleans

7 Inchworms

Metcon

Black Friday (Time)

With a partner, with only one person working at a time, complete the following for time:

250 Double-Unders/500 Single-Unders

200 Box Jump Overs (24/20)

150 Wallballs (20/14)

100 Toes-to-Bar

50 Devil Press (50/35)

The Final Countdown

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

then…

2 Sets:

7 Push Press

14 Alt. V-Ups

7 Prisoner Kang Squats

Metcon

Metcon (4 Rounds for time)

Complete 4 Sets for Times: (1 Set Every 6:00)

21/16 Calorie Row OR Ski

11 Dbl. DB Push Press (50/35)

15/12 Calorie Row OR Ski

11 Burpees over the DB

9/7 Calorie Row OR Ski

Accessory Work

Metcon (No Measure)

3 Sets:

Single Arm Kettlebell Front Rack Wall Sit: 30 seconds each side

60 Second Weighted (OR Banded) Plank

Single Arm DB/KB OH Hold Walking Lunges 20 steps (10/10)

NC Kids – Thanksgiving WOD

Crossfit North Cloud – N.C. Kids

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Warm-up

Warm-up (No Measure)

2 Sets:

7 Calorie Row (fast)

14 Alternating Leg V Ups

7 pushups

7 air squats

7 db snatches

Metcon

Metcon (Time)

Black Friday – Kids

With a partner, only one working at a time, complete the following for time:

250 Jumping Jacks

200 Box Step-Overs

150 Air Squats

100 Hanging Leg Raises

50 Devil Press