05062022

6
May

05062022

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

10 Cal Bike

10 Inchworms (No Push Up)

10/10 Single Leg Glute Bridges

10 Pass Throughs w/ Band

10 Band Pull Aparts

10 Band Overhead Press

Weightlifting

Hang Clean and Jerk Warm Up

5 Reps Power Position

5 Reps Power Position to Shrug

5 Reps Power Position to High Pull

5 Reps Power Position to Power Clean

5 Reps Power Position to Hang Position

5 Reps Hang Clean Pull

5 Reps Hang Power Clean

5 Reps Strict Press

5 Reps Dip with 5 Sec Hold in Dip

5 Reps Push Press

5 Reps Push Jerk with 5 Sec hold in Receiving position

Metcon

Metcon (Time)

For Time:

50/40 Cal Assault Bike

40 Hang Clean and Jerk 75#/55#

30 Burpees Over Bar

20 Deadlifts 75#/55#

10 C2B Pull Ups
**Rx + = 125#/85#, 10 BMU**

*C2B Pull Up Scale = 15 Kipping Pull Ups, 15 Banded Pull Ups, or 15 Ring Rows

*C2 Bike cal = 60/50*

**Time Cap = 18 Min**

CORE

Metcon (No Measure)

3 Rounds:

1 Min Plank Hold

30 Second Hollow Body Hold

30 Sec Superman Hold