2
Jun
060222
Crescent City Crossfit – CrossFit
Warm-up
2 Rounds:
200 M Row
10 Inchworms (no push ups)
10 Glute Bridges
10 Up and Overs
10/10 Squat Hold with thoracic rotation
Empty Bar Warm up:
5 Clean Pulls from power position
5 High Pulls from power position
5 clean pulls from hang position
5 clean deadlifts
5 clean pulls from mid shin
5 power cleans
Weightlifting
Power Clean (Build to Heavy 3 Reps)
*Not a Max, use as a primer for metcon
*Build to a weight heavier than your metcon weight
*Can perform TNG OR singles
*10 min Time Cap**
Metcon
Metcon (Time)
For Time:
3 Rounds:
25 Box Jump Overs
20 T2B
15 Power Cleans 135#/95#
*17 Min Time Cap*
Accessory
Metcon (No Measure)
Optional Accessory Work
4x 6 TEMPO Barbell RDL’s (3 sec lower/3 sec pause at bottom)