Crossfit North Cloud – CrossFit
Warmup
Warmup (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…(after the back squats)
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.
Weightlifting
Back Squat (5 x 1)
Working Sets:
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8/10 RPE
*Make sure that you complete warmup sets leading up to these working sets. Take 8-10 minutes to complete the warmup sets and about 5 minutes to complete the above working single sets.
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
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