Apr 19, 2019

19
Apr

Apr 19, 2019

CrossFit Black Box – CrossFit

Weightlifting

Deadlift (5-5-5-3-3 (70%-75-78-80-82))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min:

25ft OH Walking Lunges, 45/35lb plate

15 Russian KBS, 53/35

25ft OH Walking Lunges, 45/35lb plate

15 HSPU

Competitor

Metcon (No Measure)

MU Skill Work:

3 Rounds NFT:

10 Kip swings on high rings

5 Strict, False-grip transitions on low rings

10-15 Strict Ring Dips

10 Hollow Rocks

10 Supermans

*Focus on tight body positions

Metcon (No Measure)

3 Sets:

10 Strict Toes-to-bar

10 Weighted GHD Sit-ups

Rest 2:00