Crossfit North Cloud – CrossFit
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
crossfitnorthcloud.com 