12
Jul
071222
Crescent City Crossfit – CrossFit
Warm-up
500 Meter Row
10/10 Spiderman Lunge with Rotation
10/10 Cossacks
10 Slow Air Squats
10 Banded Pass Throughs
15 Banded Pull Aparts
15 Banded Strict Press
With Empty BB:
5 Clean Pulls From Power Position
5 High Pulls From Power Position
5 Power Cleans From Power Position
5 Push Jerks
5 Power Cleans from Mid Shin
Weightlifting
Clean Complex (5×1)
1 Clean Pull+ 1 Power Clean + 1 Hang Clean
*1 Round of Complex = 1 Rep
*Beginner/Intermediate = Technique Work
*Intermediate/Advanced = 70-75% of Power Clean
*15 Min Time Cap*
Metcon
Metcon (Time)
7 Rounds For Time:
7 Lateral Burpees Over Bar
7 Power Cleans (135#/95#)
7 Push Jerks (135#/95#)
Rest 1 Min Between Rounds
*Score is TOTAL time INCLUDING rest
*Scale weight on bar as needed
*20 Min Time Cap*