WOD 201130

30
Nov

WOD 201130

Crescent City Crossfit – CrossFit

Weightlifting

Power Snatch (3-3-3-3-3)

Complete 3 sets of the Following Complex:

3 Position Power Snatch

**

1 High Hang Power Snatch (Above Knee)

1 Low Hang Power Snatch (Below Knee)

1 Full Power Snatch (Floor)

**

start @60-65% of 1RM Snatch and increase weight each set.

Metcon

Widow’s Peak (Time)

For Time:

30-25-20-15-10

Sit Ups

300m Row or 500m Bike

Wall balls

RX: 20#/14#

RX+: 30#/20#