CrossFit Crescent – CrossFit


Warm-up (No Measure)

Run, row or jump rope @ easy pace

Dynamic hip & shoulder mobility of choice

2 sets of:

10 PVC passthroughs

10 PVC overhead squats

PVC/empty bar snatch warm up

Metcon (Weight)


A. Power snatch, 10:00 of practice working on snatch deadlifts and snatch pulls.


A. Snatch grip deadlift + snatch pull + power snatch; build to a tough complex in 10:00.


Metcon (Weight)

B1. Strict press, 4 x 6-8, 11X1; :60 rest

B2. Overhead/Suitcase carry, 4 x 50m (switch your arms @ 25m); :60 rest

Metcon (AMRAP – Reps)

10min AMRAP @ 85%:

30 double-unders

20 step-ups, 24/20

10 power snatch, 95/65
Fitness:10 power snatch, 45/35

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