3
Dec
WOD 12032021
Crescent City Crossfit – CrossFit
Warm-up
400m Run
With a Light KB:
50FT Overhead Carry (Each Arm)
10/10 Strict Press
10 Goblet Squats
10/10 Single Leg RDL’s
5 Burpees
With an Empty Barbell:
10 Snatch Grip Deadlifts
10 Snatch Grip Deadlifts to High Pulls
10 Snatch Balance (Power or Squat)
5 Full Snatches (Power or Squat)
Weightlifting
Snatch (Heavy 3 Rep)
*Work up to a Heavy NOT a MAX 3 Rep Snatch*
**Primer for the Metcon**
**12min TIME CAP**
Metcon
Metcon (Time)
6 Rounds:
8 Snatches (95/65#)
4 Wall Walks
8 Power Cleans (95/65#)
4 Wall Walks
*Scale Weight on the Bar as Needed*
**4 Wall Walks = 60sec Handstand Hold, 8 Shoulder Taps**
**20min TIME CAP**