Announcements
September Challenge: Walk/Jog/Run 800 meters 3x week to be entered to win prizes. Rules: You MUST perform 3x week at minimum to be entered in raffle AND tag the gym on social media with a picture of your watch/phone showing mileage.
Crescent City Crossfit – Functional Fitness
Warm Up
2min Machine or Run
15 PVC Pass Throughs
15 PVC Good Mornings
15 PVC Overhead Squats
10/10 PVC Around the Worlds
15 PVC Toe Touches to Overhead Press
With Empty Bar:
5 Clean Grip Shrugs From Hang
5 Clean Grip Shrug + High Pulls From Hang
5 Drop Drills From High Pull Position
5 Hang Power Cleans
Weightlifting
Hang Power Clean (2×6
2×4)
Ascend In Weight Every Set
2 Sets of 6 Into 2 Sets of 4
Focus on Good Form and Technique
Treat as a Primer for the Metcon
Metcon
Metcon (Time)
For Time:
15-10-5
Pull-Ups
30-20-10
Hang Power Cleans (95/65#)
60-40-20
Double Unders
RX+ = Chest to Bar, 135/95#
.
.
Modify Pull-Ups as Needed
Scale Weight on Hang Power Cleans as Needed
2:1 Doubles to Singles
