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Thur20150430

CrossFit Crescent – CrossFit   Skills & Drills Clean Progression Metcon This is the first example of our new workout setup for the month of

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Wed20150429

CrossFit Crescent – CrossFit   Back Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%) Wendler cycle, all percentages are based from 90% of

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Tues20150428

CrossFit Crescent – CrossFit   Weightlifting Bench Press (5 @ 75%, 3 @ 85%, 1+ @ 95%) Wendler cycle, all percentages are based from 90%

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Sun20150426

CrossFit Crescent – CrossFit   Strength Shoulder Press (5 @ 75%, 3 @ 85%, 1+ @ 95%) Wendler Cycle, all percentages are based off 90%

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Sat20150425

CrossFit Crescent – CrossFit   Metcon Metcon (AMRAP – Rounds and Reps) 24 Min AMRAP 10 Burpee Box Jumps 24″ / 30″ 20 Pull-ups 30

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Thur20150423

CrossFit Crescent – CrossFit   Weightlifting Bulgarian Split Squats (3 sets of 10 reps per leg) Metcon Metcon (Time) 5 Rounds for Time 5 Front

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Wed20150422

CrossFit Crescent – CrossFit   Buy-In Hand Release Push-ups (TABATA) Instead of scoring the lowest reps in a round, score your total reps. Push hard

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Tues20150421

CrossFit Crescent – CrossFit   Skills & Drills Planche Progression Spend 10-15 minutes working progression into Planche Strength Weighted Plank (1 Min – 1 Min

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Mon20150420

CrossFit Crescent – CrossFit   Strength Deadlift (5 sets of 8-10 reps) *Banded Deadlifts* Using approximately 40% of your 1RM for Deadlift, add a purple

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