WOD 190311

11
Mar

WOD 190311

Crescent City Crossfit – PERFORMANCE


“No. When animals surrender they go lying on their back. I never go lying on my back. It’s a sign of weakness and surrendering. Never lying on my back.” – Mikko Salo

Weightlifting

Clean (1-1-1-1-1-1)

Work to a Heavy 1 Rep Clean

Metcon

Metcon (AMRAP – Reps)

9mins AMRAP:

3 Front Squat

3 Pull Ups

6 Front Squat

6 Pull Ups

9 Front Squat

9 Pull Ups…

*continue adding 3 reps to each movement until the 9mins are complete

(185#/125#)
.

.

SCALING OPTIONS:

weight:

(135#/95#)or(95#/65#)

Jumping Pull Ups

Metcon (3 Rounds for time)

Row Conditioning:

For Time:

25/20 cal Row

30 Kettlebell Swings

25/20 cal Row

-rest 3mins-

For Time:

25/20 cal Row

20 Kettlebell swings

25/20 cal Row

-rest 1:30s-

For Time:

25/20 cal Row

30 Kettlebell Swings

25/20 cal Row

(70#/53#)

Accessory

Metcon (Time)

3 Rounds:

50 Push Ups

200 Ft Farmers Carry

(100#/80#)

Leave a Reply