071222

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*