WOD 190326

26
Mar

WOD 190326

Crescent City Crossfit – PERFORMANCE


“I will sacrifice whatever is necessary to be the best.” – J.J. Watt

Weightlifting

Hang Clean (5-5-5-5)

(185#/135#)

across

*squat

Deadlift (EMOM 8mins)

3 reps @ 80% -84of 1RM

across.

Metcon

Metcon (Time)

For Time:

10 Strict Press

15 Overhead Squats

20 Push Press

25 Front Squats

30 Push Jerks

35 Back Squats

(115#/75#)
.

.

SCALING OPTIONS:

weight:

(75#/55#)

Metcon (4 Rounds for time)

4x 2Rounds for Time:

500m Row

15 Burpees

-rest 2mins-

Accessory

Glute-Ham Raises (10-10-10)

Weighted Planks (3mins )

3×1:00 Holds

(weighted)

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