26
Aug
Aug 26th, 2019
CrossFit Black Box – CrossFit
Weightlifting
Back Squat (Look for a Heavy Single)
Metcon
Metcon (Time)
50-40-30-20-10 Kettlebell Swings, 53/35
10-20-30-40-50 Double Unders
15:00 Time Cap
Competitor
Metcon (No Measure)
Pre-WOD/Skill:
3 Rounds NFT:
15 Cal Assault Bike
6-8 Strict C2B Pull-ups
6-8 Strict Deep Ring Dip
15 Pistol Squats
*Do before your class or workout for today if possible. Otherwise use as a finisher.
Metcon (Weight)
*To be done before the Daily WOD when possible*
Every 2:00 Until you miss:
30 Double Unders
1 Snatch
*Start at 50% of 1RM and increase by 10-20lbs each round. Make sure you get at least 5 Rounds
**Scale to C2B Pull-ups/Pull-ups based on ability
Finish with
Snatch Pulls 3-3-3 @102% of 1RM