WOD 190501

1
May

WOD 190501

Crescent City Crossfit – PERFORMANCE

Bringing in weighted vest workouts to add a little more fun into the week. If you have a weight vest, wear it.
*NOTE!!!!!:
They will bring all the workout gains you are looking for so proceed with caution.


“Its that time of the year folks…”

Metcon (Weight)

Power Snatches

(Touch n Go)

10 reps @115#/75#

*increase 5-10 lbs each set until failure
.

score is heaviest weight completed

Push Jerk (5-5-5)

70%+5lbs Heavier than last week

Front Squat (4-4-4-4)

80-85% of 1RM

Metcon

Metcon (Time)

4Rounds for Time:

20 Push Ups

400m Run

35 Double Unders

Runs:

*Weight Vest:

(20lbs/14lbs)

*Plate Run ONLY:

(25lbs/15lbs)
.

.

SCALING OPTIONS:

70 Singles

Rope Climb (3x3min AMRAP)

first 3mins:

Legless

second 3mins:

Regular

Last 3mins:

Legless

.

.

4mins between each set.

.

NO WEIGHT VEST….i know you’re gonna ask…

Accessory

Metcon (No Measure)

Plank Holds:

1min Hold:

rest 1min

1min Hold

rest 45s

1min Hold

rest 30s

1min Hold

rest 15s

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