CrossFit Crescent – CrossFit



Deadlift (3 @ 70%, 3 @ 80%, 3+ @ 90%)

Wendler Cycle, all percentages are based off 90% of your 1RM

Last set is for MAX REPS


Snatch Pull (4 sets of 6 reps)

Pull starts from the floor / deadlift position, the pull ends with a strong, quick shrug. Keep the elbows high. Use a weight that is higher than your Snatch 1RM.



Metcon (Time)

As Fast As Possible

4 x 400m Run with exactly 60 seconds rest
Move the timer so that it’s visible for everyone, on 3, 2, 1, GO! everyone will do their first 400m run. Go as fast as possible! Upon return, look at the time, and give yourself exactly 60 seconds rest before running the next 400m.

Give each run 100% effort!

Coaches: help the athletes track their times on paper and a clipboard.

Athletes: your score is the total time it took to complete all 4 runs but help the coach write down your split times and add those to your notes.

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