WOD 190507

7
May

WOD 190507

Crescent City Crossfit – PERFORMANCE

Weightlifting

Power Clean Complex (EMOM 12mins )

Work to a Heavy 1 rep Power Clean

-then-

EMOM 12mins:

3 Hang Power Cleans + 2 Split Jerks
80% of 1RM Power Clean

Deadlift (3-3-3-3-3)

@80-85% of 1RM

Metcon

Metcon (Time)

6 Rounds

15 Pull Ups

10 Power Cleans

12 Assault Bike Calories

(155/105)

Metcon (Time)

AMRAP 15mins:

15 Air Squats

12 Dumbbell Push Press

9 Dumbbell Burpees

(50#/35#)

.

*vest Option = 20#/14#
.

.

SCALING OPTIONS:

weight:

30#/20#

.

If you are using a vest, no need to do the DB burpees…it will feel the same without them.

Accessory

30 : Metcon (Time)

3 Rounds of:

10 Calorie Ski

30 Flutter Kicks

30 Tuck Ups

-rest as needed-

.

*Flutter Kicks

4 kicks =1rep

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