1
Nov
WOD 11012021
Crescent City Crossfit – CrossFit
Warm-up
500m Row
10/10 Wide Stance Opposite Toe Touches
10/10 Knee Hugs (1-2sec Hold)
10/10 Quad Stretch (1-2sec Hold)
10 Scap Pull-Ups
10 Kip Swings
10 Wall Squats
10 A’s T’s Y’s
10 Barbell Presses
10/10 Barbell Alt Single Leg DL’s
Weightlifting
Toes-To-Bar (Practice!!)
*Work on Toes to Bar Progression*
**5min TIME CAP**
Bear Complex (Heavy 2 Rep)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*NOT a MAX!!!*
**10min TIME CAP**
Skill
Metcon
Metcon (Time)
5-4-3
Bear Complex (135/95#)
10-8-6
Toes To Bar
20-16-12
Pull-Ups
*Scale Weight on the Bar as Needed*
**Scale TTB with Hanging Knee Raises and Pull-Ups with Bands or Ring Rows**
**12min TIME CAP**