Tues20150721

 In WOD

CrossFit Crescent – CrossFit

 

Strength

Back Squat (6 sets of heavy singles)

Quickly work up to a heavy single, do six sets of singles, if you can lift it and lift is well. Add weight. Go for a PR on your last set if you feel up to it.

Fitness WoD

Metcon (AMRAP – Rounds)

15 Min EMOM

5 Front Squats 95# / 65#

5 Burpees
Score total rounds completed. If you fail to finish a round within the minute, stop and rest for the next round, but resume again after it. Try to complete all 15 rounds.

The barbell must be cleaned off of the floor for the first rep, it may be squat cleaned. You are not allowed to use the rack for this workout.

Sport WoD

Metcon (AMRAP – Rounds)

15 Min EMOM

1 Barbell Complex EMOM @ 135# / 95#

Squat Clean

Push Jerk

Back Squat

Push Press (from behind the neck)

Thruster

Rx+ is allowed
Score total rounds completed. If you fail to finish a round within the minute, stop and rest for the next round, but resume again after it. Try to complete all 15 rounds.

The complex should be done without dropping the bar during the complex. Transition safely and smoothly from one exercise to the next. The barbell will transition from the front of your body, to the back, and again to the front. Drop the bar in front of or behind your neck accordingly after each overhead movement.

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