WOD 190417

17
Apr

WOD 190417

Crescent City Crossfit – PERFORMANCE


Normal is boring….

Weightlifting

Split Jerk (5-5-5)

@75% across + 5-10lbs heavier than last week

Front Squat (6-6-6-6)

80% + 5lbs heavier than last week

(across)

Metcon

Three by Three (Time)

3 rounds

15 wall balls

100m run

–Then–

3 rounds

15 power cleans (135/95)

30 double unders

–Then–

3 rounds

15 pull ups

15 burpees
.

.

SCALING OPTIONS:

weight:95#/65#

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Accessory

Strict Toes to bar (15-15-15-15-15)

5 sets of:

5 strict toes to bar

5 kipping toes to bar

5 Knee to elbow

-rest 1-2min-

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