13
May
WOD 051322
Crescent City Crossfit – CrossFit
Warm-up
500m Row
50FT Bear Crawl
50FT Samson Stretches
50FT Hamstring Scoops
50FT Inchworms w/Opposite Toe Touch
With Empty Bar:
6 Strict Press
6 Dips WIth Bar in Front Rack Position
6 Push Press
Weightlifting
Push Press (6×2)
*Suggested %’s = 60, 65, 70, 75, 80, 85*
**15min TIME CAP**
Snatch (Empty Bar)
4 Snatch Grip Pulls From Power Position
4 Snatch Grip High Pulls From Power Position
4 Snatch Grip Pulls From Hang Position
4 Power Snatches From Hang Position
4 Snatch Grip Lift Offs From Start Position
4 Power Snatches From Start Position (Move Through Start to Hang to Power)
Metcon
Metcon (Time)
For Time:
100/80 Calorie Assault Bike
*Every 2min 10 Power Snatches (95/65#)*
*12min TIME CAP*