WOD 190325

25
Mar

WOD 190325

Crescent City Crossfit – PERFORMANCE


“When you have a clear vision of your goal, it’s easier to take the first step toward it.” – L.L. Cool J

Weightlifting

Snatch Complex 6 (1-1-1-1-1-1)

6 sets of the Following:

2 Hang Snatches + 1 Snatch

*Squat or Power
work to a moderate weight then increase 5-10lbs each set

Back Squat (3-3-3-3-3)

85-87% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7mins:

14 Overhead Squats

7 Toes to Bar

(75#/55#)

Metcon (Time)

3 Rounds for Time:

20/18 cal Ski

35 sit ups

35 Kettlebell Swings

(70#/53#)

Accessory

Metcon (Weight)

3 Rounds:

30 Flutter Kicks (4:1)

30 V-ups

100ft Farmers Carry

(100#/70#)

**both hands

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