Announcements
CHRISTMAS PARTY DECEMBER 7TH @5PM!!
Crescent City Crossfit – Functional Fitness
Warm Up
2 Rounds:
1min Any Machine
10 Medball Squats
10 Alt Samson Lunges
10 Barbell Shrugs in Snatch Grip
10 Behind the Neck Presses in Wide Grip
10 Barbell RDL’s
Go Over Snatch With Coach
Weightlifting
15min TIME CAP
Power Snatch (5×4)
.
.
NO TOUCH and GO REPS
Drop and Reset Every Set
Build Up to Working Weight for Metcon or Heavier
Metcon
Metcon (Time)
3 Rounds of:
15 Wallballs (20/14#)
10 Power Snatches (95/65#)
–Rest 2min–
Into 3 Rounds of:
100m Run
10 Overhead Squats or Front Squats (95/65#)
.
.
Score is Total Time
Scale Weight on WB and Bar as Needed
100m Run = 300m Bike
