WOD 190424

24
Apr

WOD 190424

Crescent City Crossfit – PERFORMANCE

Weightlifting

Metcon (Weight)

5 sets of of the following:

3 Hang Power Snatches

@70-75%

Push Jerk (5-5-5)

70% of 1RM

Front Squat (4-4-4-4)

80% of 1RM

*pause 3s at bottom of first rep for each set

Metcon

Metcon (Time)

For Time:

30 Power Snatches

25 Pull Ups

800m Run

25 Pull ups

30 Power Snatches

(95#/65#)
.

.

SCALING OPTIONS:

weight:

75#/55#

Jumping Pull ups or Banded Pull ups

400 or 600m Run

Metcon (Time)

For Time:

800m Run

100 Kettlebell Swings

800m Run

(53#/35#)

Accessory

Glute-Ham Raises (10-10-10)

*weighted if you can

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