Aug 12, 2019

12
Aug

Aug 12, 2019

CrossFit Black Box – CrossFit

Weightlifting

Metcon (No Measure)

Back Squat

2-3 Warm-up sets

Then…

6 x Heavy

6 x Heavier

6RM for 12 Reps in as few sets as possible. Rest 30 seconds between sets for these 12 reps.

*Superset with max rep strict Ring Dips (except during your final sets with 6RM)
Use 6RM found last week. If you did not find your 6RM, do that today.

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 15min:

10 Cal Row

10 Ball Slams, 40/30lb

*Partners alternate rounds, rest while partner is completing a full round

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT

250m Row (10sec faster than 2k race pace)

5 Bar Muscle-Ups

10 Kipping HSPU

16 Alternating Pistols
*Do before your class or before your workout for the day when possible. Otherwise use as a finisher.

Metcon (Weight)

**Complete Before Daily WOD**

3 Position Snatch (RECEIVING POSITION)

Every 90 Seconds for 9:00

1 Snatch (1/4 Squat)

1 Snatch (1/2 Squat)

1 Snatch (Full Squat)

Immediately into…

EMOM 9:00

1 Full Snatch (increase to heavy single)

3 Position on first segment denotes your depth in your receiving position. Increase across as long as you can still receive the first rep in a 1/4 squat. This is to help you work on getting under the bar as well as dialing in receiving the bar at its highest point.