WOD 010722

7
Jan

WOD 010722

Crescent City Crossfit – CrossFit

Warm-up

500m Ski/500m Row

With Empty Bar:

10 Good Mornings

10 Behind the Neck Presses

10 Straight Leg Deadlifts

5 Power Position Snatch Balance

5 Snatch Grip Deadlifts

5 Deadlifts Into Shrug/High Pull

5 Power Snatches

Weightlifting

Snatch (Heavy 5 Rep)

*10min TIME CAP*

**Heavy NOT a Max**

Skill

Handstand Push-ups (Work on Scales/Mechanics)

Metcon

Metcon (Time)

21-15-9

Handstand Push-Ups

Snatches (95/65#)
*Scale Weight on Bar as Needed*

CORE

Metcon (No Measure)

8min EMOM:

Min 1 — 30sec Hollow Hold

Min 2 — 30 Russian Twists (25/15#)