Crescent City Crossfit – CrossFit
Warm Up
2 Min Any Machine
8 side plank reach-throughs / side
8 PVC pass throughs
8 push-ups + 2 shoulder taps
8 Supermans
8 Squat Jumps
Push Jerk Progression w/ coach
Empty Bar:
4 Strict Press
4 Jump and Land (No Bar)
4 Jerk Balance from forehead
4 Push Jerks (2 Sec Pause in Catch Position each rep)
Weightlifting
15min TIME CAP
Push Jerk (4×4)
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Technique Work! Keep It Light — No More Than 60% of 1RM
2 SECOND PAUSE @BOTTOM OF EVERY REP (In Catch Position)
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
10 Power Cleans (135/95#)
15 Wallballs (20/14#)
30 Double Unders
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Scale Weight on Bar as Needed
Scale Weight on WB as Needed
60 Single Unders
