Apr 3, 2019

3
Apr

Apr 3, 2019

CrossFit Black Box – CrossFit

Weightlifting

Shoulder Press (5-5-5-5-5 (65%-70-73-75-75))

Metcon (No Measure)

3 Rounds:

12-9-6 AFAP

Clean and Jerks

:30 Rest between sets, 3:00 Rest between rounds

(Sets of 12 in singles, Sets of 9 in 3’s, Sets of 6 Unbroken)
Athlete chooses the weight

Competitor

Metcon (No Measure)

4 Rounds:

15 GHD Sit-ups

60 seconds heavy d-ball hold

Rest 3:00

Ring Dips (3 sets of max reps, rest 3:00 between )

Scale to minimum of 5 per set