Apr 15, 2019

15
Apr

Apr 15, 2019

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (5-5-5-3-3 (70%-75-78-80-82))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10min:

200m Run

10 Thrusters, 95/65
For Partial Rounds, 50m = 1 rep on the run

Competitor

Metcon (No Measure)

Every 90 Seconds for 12min:

Hang Snatch Pull + Hang Snatch (2+1)

For the pulls, your focus is to lift from the knee to the power position before accelerating into the pull. Power position should be with the bar at the hips, vertical torso, knees bent and arms straight with your weight balanced toward the rear of the feet. The focus of the pull is a vertical leg drive from the power position and NOT a horizontal hip drive. Arms stay straight throughout the lift and the bar stays close to the body.

Metcon (No Measure)

3 Rounds NFT:

1 min front plank

1 min side plank, each side

20 crunches

25 reverse crunches

30 heel touches

1:00 Rest