CrossFit – Tue, Nov 22

22
Nov

CrossFit – Tue, Nov 22

Crescent City Crossfit – CrossFit

Warm-up

200 Meter Run or 500 Meter Bike

20 Calf Raises

10 Cossacks (5 ea)

10 Plank to Down Dog (focus on driving heels down)

20 Sec Pigeon Stretch R

20 Sec Pigeon Stretch L

200 Meter Run or 500 Meter Bike

8 Barbell Good Mornings

8 Elbow Rotations (in back rack)

8 Barbell Strict Press

8 Barbell Deadlifts

8 Barbell Muscle Cleans from Hang

Then

1 Clean Lift off + 1 Power Clean — Perform 3 sets of this complex with empty bar before adding weight

Weightlifting

15min TIME CAP

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Clean Lift Off + Clean (5×2)

Perform One Clean Lift Off Into One Power or Squat Clean From the Floor
*5×2 = 5 Sets of 2 Complexes*

*Does NOT Need to Be Touch and Go*

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP:

400m Run

20 Alt DB Hang Clean and Jerk (50/35#)

10 Box Jumps (30/24)
*Scale DB and Height on Box as Needed*

**400m = 500m Row or 800m C2**

*If performing box step ups- perform on tall box*