Wed20160413

 In WOD

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)

FITNESS

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

SPORT

A. Power snatch, build to a tough set of 2 in 10:00 (drop the bar between reps)

Metcon (Weight)

FITNESS

B1. Strict press, 3 x 5-6, 11X1; :60 rest

B2. Double KB front rack carry, 3 x 50m; :60 rest

SPORT

B1. Strict press, 3 x 6-8, 11X1; :60 rest

B2. Double KB front rack carry, 3 x 50m (switch your arms @ 25m); :60 rest

Metcon (Time)

For time:

2000m row

Metcon (No Measure)

FLR, accumulate 120 seconds in a tough variation

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