WOD 190225

25
Feb

WOD 190225

Crescent City Crossfit – PERFORMANCE


“You Learn More From Failure Than From Success. Don’t Let It Stop You. Failure Builds Character.”

Weightlifting

Power Clean and Push Jerk (1-1-1-1-1)

Work to a Heavy 1 Rep Power Clean and Push Jerk

-then-

Complete 5 sets of:

3 Power Cleans + 3 Push Jerks

@ 30# less than heaviest 1rep

Metcon

Metcon (Time)

For Time:

250m Row

30 Double Under

10 Handstand Push Ups

500m Row

60 Double Unders

20 Hand Stand Push Ups

1000m Row

90 Double Unders

30 Push Ups
.

.

SCALING OPTIONS:

60/120/180 singles

or

15/30/45 doubles

Bike/Run

Push Ups

(20-40-60)

Metcon (Time)

30-20-10-20-30

Shoulder to Overhead

Toes to Bar

(95#/55#)

Accessory

Metcon (Weight)

3 Rounds:

10 Dumbbell Step Ups

Plank 1min

-rest 2mins-
Pick a Heavy set of Dumbbells.

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