Written In the Sand

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

2 Rounds:

1:00 Bike (increasing intensity throughout the minute)

10 Single Arm Dumbbell Clean + Strict Press R/L

10 Single Arm Dumbbell RDL R/L

20 Alternating Leg V-Ups

– into workout prep –

Snatch Barbell Warm-up (empty bar)

1 set:

5 Snatch Deadlifts

5 Snatch Stand Shrug High-pull

5 Snatch High Hang Snatch

5 Muscle Snatch

5 Power Snatch (reset feet every rep)

5 Squat Snatch

Clean & Jerk Barbell Warm-Up (empty bar)

1 set:

5 High Hang Clean

5 Muscle Clean

5 Power Clean

5 Strict Press

5 Push Press

5 Push OR Split Jerk

Metcon

Ensley Marie (Time)

7 Rounds For Time:

2 Clean & Jerks (165/125)

7 C2B Pullups

20 Double-Unders

1 Snatch (165/125)

7 Toes-To-Bar
*Weight on barbell should be the same for both Olympic Lifts…weight should be considerably heavy on both due to there being a low number of reps!

*40 Single-Unders if doing singles.

Accessory Work

Metcon (No Measure)

3-4 sets:

10 Back Rack Bulgarian split squat R/L (light)

10 Upright DB Row R/L

10 Strict Ring Rows

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