081022

10
Aug

081022

Crescent City Crossfit – CrossFit

Warm-up

400m Run/500m Row/500m Ski

50FT Bear Crawl

50FT Hamstring Scoops

50FT Inchworms Into Reach Outs

50FT Cossacks

50FT Spiderman Lunge INTO Thoracic Rotation

With Empty Bar:

4 Snatch Pulls (Shrugs) From Power Position

4 Snatch Pulls (Shrugs) From Hang Position

4 Snatch High Pulls From Hang Position

4 Snatch Deadlifts Into Shrugs

4 Snatch Deadlifts Into Shrug+High Pull

4 Power Snatches

Weightlifting

Power Snatch

Work up to Heavy Set of 3
**Primer for Metcon**

**Does NOT have to be TnG

**12 Min Time Cap**

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

3 Power Snatches 135#/95#

9 Wall Balls 20#/14#

Metcon (Time)

–Rest 3 Minutes–

For Time:

50 Bar Facing Burpees
*Time Cap: 8 Min*

*Goal :