Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Ski

then…

2-3 Sets:

10 Single Leg Kettlebell Deadlift (5 each leg)

10 DB Bent Over Rows (5/Arm)

10 Alt. DB Push Press

Weightlifting

Shoulder Press (5 x 3 (Build in 1,2, Across 3,4,5))

3 Strict Press @ 6/10 RPE

3 Strict Press @ 7/10 RPE

3 Strict Press @ 7.5/10 RPE

3 Strict Press @ 7.5/10 RPE

3 Strict Press @ 7.5/10 RPE

2 Power Cleans + 1 Jerk (Waves)

1 set = 1 Power Clean + 1 Power Clean & Jerk
2 Power Clean + 1 Push Jerk @ 6.5/10 RPE

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

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

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

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

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

Metcon

Metcon (2 Rounds for time)

Complete For Times:

3 Rounds:

6 Burpee Box Jump-Overs (30/24)

8 Power Snatches (115/80)

-At 8:00-

2 Rounds:

12 Burpee Box Jump-Overs (24/20)

16 Power Snatches (75/55)
Rx+:

3 rounds

8 Burpee Box Jump Overs (30/24)

8 Power Snatches (135/95)

-at 8:00-

2 rounds

16 Burpee Box Jump Overs (24/20)

16 Power Snatches (95/65)

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

200 Meter Jog

then…

3 Rounds:

10 Scorpions

10 DB Push Press (5/arm)

10 Walking Lunges (5/leg)

Metcon

Metcon (4 Rounds for distance)

Every 4:00 x 4 Sets:

15 Box Step-Overs

12 Pushups

9 Calorie Ski

*Max Distance Sled Push in remaining time

Crossfit North Cloud – N.C. Athletics

Warmup

Warmup (No Measure)

1:00 Bike

2:00 Jog

then…

2 Sets:

10 DB Snatches (each arm)

10 PVC Passthroughs

10 PVC Overhead Walking Lunges (total)

Weightlifting

Back Squat (5 x 3 (Across))

3 Back Squat @ 8/10 RPE

3 Back Squat @ 8/10 RPE

3 Back Squat @ 8/10 RPE

3 Back Squat @ 8/10 RPE

3 Back Squat @ 8/10 RPE

Power Snatch (5 x 3 (Across))

Working on Technique:

3 Snatch @ 7/10 RPE

3 Snatch @ 7/10 RPE

3 Snatch @ 7/10 RPE

3 Snatch @ 7/10 RPE

3 Snatch @ 7/10 RPE

Metcon

Metcon (AMRAP – Rounds and Reps)

On a 9 Minute Clock:

Buy-In: 400 Meter Run

*In remaining time:

9 Box Jump-Overs

6 Pullups

3 Man-Makers

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Bike

then…

2-3 Sets:

10 Alternating DB Snatch

10 DB Front Rack Squats (5/arm)

5 Close Grip Tempo Heel Elevated Overhead Squats (use PVC Pipe or empty barbell)

20 Single Arm DB Plank Pull Throughs (10 each arm)

Weightlifting

Snatch (5 x 3 (Across))

*Build up to a moderate weight through 3-5 warmup sets and then, complete:

3 Snatch @ 7/10 RPE

3 Snatch @ 7/10 RPE

3 Snatch @ 7/10 RPE

3 Snatch @ 7/10 RPE

3 Snatch @ 7/10 RPE

*Consider this “technique work”, know that the focus is speed and perfection, NOT loading.

**This is your time to work on dialing in those consistent issues with your technique.

Metcon

Metcon (Time)

Complete 3 Rounds For Time:

300 Meter Run

15 Toes to Bar

15 V-Ups
Rx+:

Complete 3 Rounds For Time:

400 Meter Run

20 Toes to Bar

20 V-Ups

* V-Ups – The standard is from the CF Games Semifinals and Mayhem Everyday Hero Games…these are harder than they look 🙂

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Run

Then…

3 Sets:

5 Weighted Cossack Squats (each side)

5 Russian baby makers

5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Weightlifting

Back Squat

Back Squat (5×1, 1×10)

1 Back Squat @ 7/10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 8.5/10 RPE

1 Back Squat @ 9/10 RPE

1 Back Squat @ 10/10 RPE

10 Back Squat @ 10/10 RPE

Metcon

Metcon (AMRAP – Rounds and Reps)

In a 20 Minute Window:

800 Meter Partner Run

Max rounds in the time remaining:

5 Bar Muscle-Ups OR 10 Chest-to-Bar Pullups

10 AbMat or GHD Sit Ups

20 Wallballs (20/14)
Rx+:

In a 20 Minute Window:

1000 Meter Partner Run

Max Rounds in the Time Remaining:

10 Bar Muscle-Ups

20 GHD Sit Ups

30 Wallballs (20/14)

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Ski OR Row (moderate)

then…

2-3 Sets:

10 Barbell Back Rack Bulgarian Split Squats (5 each leg)

100ft Single Arm Kettlebell Farmer Carries (heavy) (50 ft each arm)

10 Single Arm Dumbbell Row (5 each arm) (heavy)

10 Single Arm High Pull (5 each arm, moderate)

Weightlifting

Clean Pull + Clean + Jerk ((1+1+1) x 7)

1 Clean Pull + 1 Clean + 1 Split Jerk @ 6/10 RPE

1 Clean Pull + 1 Clean + 1 Split Jerk @ 6.5/10 RPE

1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE

1 Clean Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE

1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE

1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE

1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE

Metcon

Metcon (Time)

Complete 2 Rounds For Time:

20 Handstand Push Ups

40 Hang Power Clean (95/65)
Rx+:

Complete 2 Rounds For Time:

25 Strict Handstand Push Ups

50 Hang Power Clean (95/65)

Crossfit North Cloud – N.C. Kids

Warmup

1,000 M Team Rowling (Time)

Stop Every 100 for burpees

Weightlifting

Back Squat (6 x 5 (Building))

Metcon

Metcon (5 Rounds for reps)

Every Minute on the Minute for 15 Minutes, (5 Rounds), Complete:

1 – Max Reps of Jump Rope

2 – Max Reps of DB Squat Cleans

3 – Max Reps of Pullups

Game

Crossfit North Cloud – N.C. Athletics

Warmup

Warmup (No Measure)

3:00 Cardio (Your Choice)

then…

3 Rounds:

5 Pushup to Downward Dog

10 Banded Good Mornings

10 Single-Arm DB High Pull (5/Side)

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

Clean Pull + Clean ((1 + 1) x 10 )

Sets 1 – 5: Build in Weight

Sets 6-10: Across in Weight

Metcon

Metcon (AMRAP – Reps)

Every :90 Seconds for 18 Minutes (4 Rounds) Complete:

1 – 21 American KB Swings

2 – 15 DB Bench Press

3 – 9 Calorie Assault Bike

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

400 Meter Jog

then…

3 Rounds:

5 Pushups

10 Air Squats

15 Lateral Jumps over DB

Weightlifting

DB Bench Press (6 x 6)

*All at the same weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner, Complete:

AMRAP 18:

9 Calorie Row

6 Synchronized DB Snatch

3 Synchronized Burpees over the DBs

Game

Athlete’s Choice

Crossfit North Cloud – N.C. Athletics

View Public Whiteboard

Warmup

Warmup (No Measure)

2 Sets:

1:00 Row (moderate)

20 Cossack Squats

5 Single Arm Dumbbell Thrusters (each side, light)

10 Scorpions

Metcon

Metcon (4 Rounds for time)

4 sets (1 Set every 4 minutes)

18/14 Calorie Row

12 Burpee Over the DB (DB Facing)

9 Single Arm Dumbbell Thrusters

*right first round, left second, right third, left fourth

Weightlifting

Strict Press + Push Press ((2 + 4) x 6)

Every 2:00 x 6

*Build in weight across sets.

*2 Strict Press + 4 Push Press