WOD 042722

Crescent City Crossfit – CrossFit

Warm-up

400m Run OR 500m Row

10 KB Deadlifts

10 KB Swings

5L/5R KB Halos

5L/5R KB Strict Press

Weightlifting

Power Clean (With Light Weight OR Empty Bar)

–5 Clean Pulls at the Power Position

–5 Clean High Pulls at the Power Position

–5 Clean Pulls at the Hang Position

–5 Power Cleans From Hang Position

–Find Good Start Position and Work From Mid-Shin to Right Above the Knee (5 Reps — Slow and Controlled)

–5 Clean Pulls From Start Position

–5 Power Cleans From Start Position

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
*IF POWER CLEANS FROM THE GROUND ARE TOUGH THEN CHANGE STARTING POSITION!!*

**Weight Scales — 125/85, 115/75, 95/65, 75/55**