Crescent City Crossfit – CrossFit
Warm Up
ANY Machine Tabata
6 Rounds of 20 Sec on/10 Sec off
1 Round:
10 Banded Pass Throughs
10 Banded Pull Aparts (Palms Up)
10 Banded Pull Aparts (Palms Down)
10 Glute Bridges
10 Scorpions
10 Samson Lunges
Dumbbell Snatch Progression:
2 Deadlifts ea side
2 Deadlift + Shrug ea side
2 Muscle Snatch ea side
2 Overhead Drops ea side
2 ALT DB Snatch (Full Movement)
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Metcon
15min TIME CAP
Metcon (Time)
For Time:
10-20-30-40
Alt DB Snatch (50/35#)
15 Box Jump Overs (24/20)
.
.
10 Snatches/15 BJO, 20 Snatches/15 BJO, etc
Scale Weight on DB as Needed
Scale Height on Box OR Scale to Box Step Ups
Weightlifting
Back Squat (4×5)
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Post Workout Weightlifting
Keep It Light to Medium
Somewhere Around 60-70% 1RM
