WOD 190416

16
Apr

WOD 190416

Crescent City Crossfit – PERFORMANCE


“Time isn’t the main thing. Its the only thing…” – Miles Davis

Weightlifting

Metcon (Weight)

Every 1:30 for 15 minutes. (Alternating)

1st:

5 Hang Power Cleans @60% of 1RM Clean

2nd:

5 Push Press @80% of 1RM Push Press
if you dont know your 1RM push press use your 1RM thruster

.

.

Heavier than 4/2/19

Metcon

Metcon (AMRAP – Reps)

AMRAP 12mins:

6 Rounds:

12 Thrusters

14-10 Calorie Ski

-in time remaining-

MAX reps Ring Muscle Ups.

(95#/65#)

Metcon (Time)

For Time:

50/40 Calorie Row or Bike

30 Dumbbell Step Overs

50/40 Calorie Row or Bike

(35#/20#)

*10min Cap
.

.

SCALING OPTIONS:

30/25 Calorie Row

*scale weights as needed

Accessory

Metcon (No Measure)

Plank holds.

3x1min Holds

(weighted)

-into-

3×20 Single leg Deadlifts

(10L/10R)

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