WOD 190319

19
Mar

WOD 190319

Crescent City Crossfit – PERFORMANCE


“Reading Is To The Mind, As Exercise Is To The Body.” – Brian Tracy

Weightlifting

Snatch Balance (5-5-5-3-3-3)

start at 70% of 1RM snatch then

increase 5-10lbs each set.

Metcon

Metcon (Time)

For Time:

50 Pull Ups

75 Sit Ups

50 Overhead Squats

75 Double Unders

(115#/75#)
.

.

SCALING OPTIONS:

Jumping Pull Ups or Ring Rows

Weight:

(45#/35#)

Metcon (2 Rounds for time)

2x1000m Row

*Men keep a sub 1:45 pace

*Women keep a sub 1:52 pace

-rest 1:1-
every time you break, 10 burpees

Accessory

Metcon (3 Rounds for time)

3 sets of:

20 GHD sit ups

100ft Handstand walk

-rest as needed-

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