CrossFit – Tue, Nov 15

15
Nov

CrossFit – Tue, Nov 15

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

1 Min on Rower

5 Push Up to Down Dog

8 Ring Rows

8 PVC Pass Throughs

8 Overhead Squats (PVC)

4/4 PVC Around the World

W/ Empty Bar:

5/5 Alternating Front Rack Elbow Raises (Full Grip)

10 Front Rack Elbow Raises (both elbows lift together) (Full Grip)

W/ Coach:

3 Empty Bar Hang Clean Pull + Hang Clean

Weightlifting

16min TIME CAP

()

Hang Clean Pull + Hang Clean (5 x 3 )

*Start at 65% of 1RM Power Clean and Ascend in Weight Every Set*

Metcon

Metcon (AMRAP – Reps)

4x3min AMRAPS:

30/20 Calorie Row

Max Hang Cleans (75/55, 95/65, 115/75, 125/85)

–Rest 2min–
*Ascend in Weight EVERY Round*