WOD 190430

30
Apr

WOD 190430

Crescent City Crossfit – PERFORMANCE

Weightlifting

Clean Complex 10 (1-1-1-1)

4 Sets of the Following:

Hang Clean + Front Squat + 2 Jerks

*drop and reset

1 Clean and Jerk
70% of 1RM

+5-10lbs from last week

Deadlift (7-7-7-7)

75-80% of 1RM deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14mins:

20 Thrusters

20 Cal Assault Bike

(135#/95#)

Metcon (Time)

For Time:

1000m Row

75 Kettlebell Swings

30 Burpee Box Jump Overs

(53#/35#)

(24in/20in)
.

.

SCALING OPTIONS:

800m Row

50 Kettlebell Swings

(*choose a weight that you can do at least 20 KB swings unbroken)

25 Burpees

Accessory

Metcon (No Measure)

Complete 5 sets of the Following:

10 Bulgarian Split Squats

-Directly into-

5-10 Strict Handstand Push Ups

*AHAP

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