20
Oct
WOD 102021
Crescent City Crossfit – CrossFit
Warm-up
1000m C2/.6 Assault Bike
–Roll Out–
Calves
Hamstrings
Quads
10 Inch Worms w/Reach Out
10 A’s T’s Y’s
10 Wall Squats
10 Scap Pull-Ups
10 Wide Grip Behind the Neck Barbell Presses
10 High Hang Snatch Grip Pulls
10 Barbell Snatch Balance (Power or Squat)
Weightlifting
Snatch (4 Rep Heavy)
*Heavy NOT Max!!*
**10min TIME CAP**
**Do Not Need To Touch and Go**
Skill
Double-Unders (Practice Practice Practice)
*5min TIME CAP*
Metcon
Metcon (Time)
For Time:
60 Power Snatches (95/65#)
*24 Double Unders Every Minute on the Minute Starting at 1:00*
*Scale Weight on the Bar as Needed*
**12min TIME CAP**