Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Minute Row (Or Ski) (start easy and build intensity each round)
then…
2 Rounds:
10 Alt. Leg V-Ups
10 Barbell RDL
10 Muscle Snatch
10 Strict Press
then…
Build to Snatch/C&J Weight
*These should be heavy (snatch) and moderate (c&j) for the workout.
**Do NOT load your weight and go, make sure that you complete 2-3 warmup sets at ascending weights.
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
Accessory Work
Metcon (No Measure)
3×10 Dumbbell Single Arm Strict Press (Build to a heavy 8 reps across sets) (each side)
3×10 Ring Dips
3×10 Barbell Skull Crushers + 10 Dumbbell Lateral Raises
***Superset movements
-then-
3 Sets:
30 Second Side Plank (each side)
20 Deadbugs
20 Alternate V-Ups
crossfitnorthcloud.com 