Aug 19th, 2019


Aug 19th, 2019

CrossFit Black Box – CrossFit

Metcon (Weight)

Back Squat


*All working sets should be above 70%. Final Set at 6RM established on 7/22. Work to 12 Reps in as few sets as possible.


Metcon (Time)

3 Rounds for time:

20 Hang Power Cleans, 95/65

20 Box Jump Overs, 24/20″

50 Double Unders


Metcon (No Measure)

Pre WOD/Skill:

3 Rounds NFT:

250m Row @ 10sec Faster Than 2k Row PR Pace

10 Butterfly Pull-ups

10 Kipping HSPU

10 Alternating Pistol Squats
*Do before your class or before your workout for the day if possible. Otherwise, use as a finisher.

Metcon (No Measure)

**To do before the Daily WOD**

Every 90 Seconds for 9:00

1 Pause Snatch (mid thigh) + 1 Snatch

Rest 2:00

EMOM 9:00

1 Snatch (begin at 60% and increase as technique allows)

Finish with

Snatch Grip Deadlift 3-3-3 @ 100% of 1RM Snatch