Ensley Marie

Crossfit North Cloud – CrossFit

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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

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