Apr 1, 2019

1
Apr

Apr 1, 2019

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (5-5-5-5 (70%-73%75%-75%))

Last week should give us a baseline. We will be moving into a strength cycle with some percentage work over the next few months. Working at these percentages is important for the programming to work.

Metcon

Metcon (AMRAP – Rounds and Reps)

ARMAP 15min:

10 Wall Balls, 20/14

10 KBS, 70/53

Competitor

Metcon (No Measure)

**Before the Daily wod if possible**

Every 90 Seconds

Rounds 1-5:

Snatch Lift-off to knee + Snatch

Rounds 6-10:

Snatch + Hang Snatch

75-80% of 1RM

Metcon (No Measure)

**After the Daily wod if possible**

EMOM until failure:

min 1: front plank

min 2: right side plank

min 3: front plank

min 4: left side plank

min 5: front plank

Etc. Continue until you cannot hold the plank any longer