Aug 16th, 2019

16
Aug

Aug 16th, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min:

25ft OH Walking Lunges, 95/65

10 Bar-Facing Burpees

25ft OH Walking Lunges, 95/65

10 C2B Pull-ups
5ft = 1 rep

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT:

10 Cal Ski Erg

20 Double KB Overhead Walking Lunges, light weight

10 Up Downs

10 Supine Ring Rows
*Do before your class or before your workout for the day if possible. Otherwise use as a finisher.

Bottom-Up Front Squats (3-3-3-3)

Bar set on safety arms at level of the bottom of the squat, athlete sets up under the bar, stands up then returns to the bottom. Reset after each rep
*Superset w/3 Muscle Snatches, building as technique allows

Metcon (No Measure)

Handstand Push-up Strength

Shoulder Press from forehead Height

6-6-6-6

*Superset w/30-45 Second Handstand Hold on wall

Rest 2:00

**Heavier than last week