WOD 190415

15
Apr

WOD 190415

Crescent City Crossfit – PERFORMANCE

Week 3 of CBD cycle


Weightlifting

Snatch (EMOM 9mins)

every 90s complete 2 Reps

0-3:00 @84%

3:00-6:00 @86%

6:00-9:00 @88%

Clean and Jerk (1-1-1-1)

Complete 4 sets of 1rep

@ 95% + of 1RM

(across)

.

if you’re feelin it, go for it.

4-4-4: Back Squat (4-4-4-4)

@79% of 1RM across

or 10lbs heavier than last week

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Metcon (6 Rounds for reps)

6x2min AMRAP:

Burpee Box Jump Overs

-rest 1min-

(30in/20in)

Accessory

Metcon (Weight)

5 sets of the following:

5-10 Strict Pull Ups

10 Seated Dumbbell Press.

-rest 2mins-
.

.

choose a weight that you can successfully complete 10 presses unbroken.

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