WOD 190329

29
Mar

WOD 190329

Crescent City Crossfit – PERFORMANCE


“I Think Goals Should Never Be Easy, They Should Force You To Work, Even If They Are Uncomfortable At The Time.” – Michael Phelps

Weightlifting

Hang Snatch (3-3-3-3)

start at 80% increase 5lbs each set

Back Squat (7-7-7)

@70-75%

Metcon

Metcon (2 Rounds for reps)

Tabata:

Dumbbell Thrusters

(35#/20#)

-rest 1min-

Tabata:

Burpees Over Bar
dumbbell or kettlebell

Metcon (5 Rounds for reps)

5x3min AMRAP:

5 Muscle Ups

100m Run

Max Rep Thrusters

-2min rest-

(135#/95#)

*RIng or Bar

.

.

SCALING OPTIONS:

3 Muscle Ups or 10 Pull Ups

(ring rows)

Weight:

(95#/65#)

Endurance

Metcon (2 Rounds for time)

2x800m Run

-rest 3mins-

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