Ensley Marie

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3 Minute Row (Or Ski) (start easy and build intensity each round)


2 Rounds:

10 Alt. Leg V-Ups

10 Barbell RDL

10 Muscle Snatch

10 Strict Press


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.


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


3 Sets:

30 Second Side Plank (each side)

20 Deadbugs

20 Alternate V-Ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: