WOD 190219

19
Feb

WOD 190219

Crescent City Crossfit – PERFORMANCE


“You have to push past your perceived limits, push past that point you thought was as far as you can go.” – Drew Brees

Weightlifting

Clean and Jerk Complex 5 (1-1-1-1-1-1)

6 sets of the following:

1 Power Clean +

2 Hang Cleans +

3 Split Jerks

.

work to a moderate weight then increase by 5-10lbs each set
SCALING OPTIONS:

1 Power Clean

2 Front Squats

3 Push Jerks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12mins:

10 Burpees

25 Double Unders
.

.

scaling options:

50 singles

Metcon (3 Rounds for time)

3 Rounds Each For Time:

30/25 Assault Bike Calories.

15 Handstand Push ups

-rest 4mins-

Accessory

Metcon (No Measure)

Accumulate

3mins in a Handstand Hold

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