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#)