WOD 11012021

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**