062822

28
Jun

062822

Crescent City Crossfit – CrossFit

Warm-up

500 Meter Row/Ski OR 1000 M Bike

Empty Bar Warm Up:

5 Good Mornings

5 Back Squats

5 Front Squats

5 Strict Press

5 Push Jerks

Power Clean Warm Up:

4 Cleans Pulls From Power Position

4 Clean High Pulls From Power Position

4 Clean Deadlifts from Mid Shin

4 Clean Pulls from Mid Shin

4 Power Cleans From Mid Shin

Weightlifting

Power Clean (Build to Heavy Single)

*Scale Heavy Single to Technique Work from floor OR Hang

*20 Min Time Cap*

Metcon

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
*Scale Weight on Bar as needed

*12 Min Time Cap

Accessory

Metcon (No Measure)

4 Rounds For Quality:

10/10 Paloff Press

30 Sec Banded Flutter Kicks