Tues20150714

 In WOD

CrossFit Crescent – CrossFit

 

Strength

Sumo Deadlift (7 – 7 – 7 – 5 – 5 – 5)

Fitness WoD

Metcon (AMRAP – Rounds)

12 Min EMOM

12 SDHP 75# / 55#

6 Squat Jumps 75# / 55#
Jump Squats: Barbell rests behind the neck like the back squat. Drop into a full squat and jump as high as you can. Be sure to receive the landing well by bending the knees and absorbing the momentum with your legs. Scale down the weight if need be.

Sport WoD

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1

SDHP starting at 75# / 55#

Squat to Box Jump 30″ / 24″
SDHP weight increases every round.

Squat to Box Jump height remains the same.

*Men: after every completed round add 10 lbs to the barbell (5 lbs on each side). You will start with 75# on the bar, then 85#, 95#, etc. each round. Final round will be 1 rep at 165#. Scale accordingly.

*Women: after every completed round add 5 lbs to the barbell (2.5 lbs on each side). You will start with 55# on the bar, then 60#, 65#, etc. each round. Final round will be 1 rep at 100#. Scale accordingly.

Cash-Out

Rest 2 Minutes then complete the following:

Metcon (Time)

For Time:

100 Walking Lunges

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