WOD 040522

5
Apr

WOD 040522

Crescent City Crossfit – CrossFit

Warm-up

400 Meter Run

10 Up and Overs

10 Scorpions

10 Inchworms

10/10 Samson Lunges

10 Plank with Shoulder Taps (Slow)

5 Barbell Strict Press

5 Barbell Goodmornings

5 Barbell Behind the Neck Press (Snatch Grip)

5 Barbell Snatch Balance

5 Snatch Grip Straight Leg Deadlift

Then Power Snatch Progressions

Metcon

Flash Bang (Time)

For Time:

30 Power Snatches (75#/55#)

10/8 Calorie Bike

100m Run

20 Power Snatches (115#/75#)

20/15 Calorie Bike

200m Run

10 Power Snatches (135#/95#)

30/22 Calorie Bike

400m Run

*Time Cap 20 Minutes*
See Row Conversions if raining:

*100 m Run = 150 m Row

*200 m Run = 250 m Row

*400 m Rum = 500 m Row

*Scale weight on bar as needed

Accessory

Metcon (No Measure)

4 Sets:

10 Double DB Seated Press

10 Banded Front Raises

–Rest As Needed–
*For Front Raise Make Sure Knuckles Are Facing Up AND Raises Arms To A Position That Is Parallel To The Ground*