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*