WOD 020322

3
Feb

WOD 020322

Crescent City Crossfit – CrossFit

Warm-up

500m Row/500m Ski

10 Banded Pass Throughs

10 Banded Behind the Neck Pulldowns

10 Banded Overhead Press

10 Banded Around the Worlds

10 Banded Overhead Squats

10 Banded From the Front Pull Aparts

With Empty Barbell:

5 Snatch Grip Deadlifts

5 Snatch Grip DLs Into Shrug/Pull

5 Power Snatches

5 Overhead Squats

5 Hang Squat Snatches

Weightlifting

Snatch Complex (1 Rep Max)

1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
*20min TIME CAP*

**Rest 2-3min in Between Heavy Sets**

**Alternative Complex = 1 Power Snatch + 1 Hand Power Snatch**

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
*Double the Reps for Singles!*