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!*