Aug 5, 2019

5
Aug

Aug 5, 2019

CrossFit Black Box – CrossFit

Weightlifting

Metcon (Weight)

Back Squat 6-6-6-6DRP

Final Set at 6RM from 7/22, followed by mini sets until you get to 12 reps total (30 seconds rest between each mini set)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10min:

15 Box Jumps, 24/20″

12 Push Presses, 115/80

9 T2B

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds

250m Row, 10 sec faster than 2k Race Pace

6-8 Strict C2B Pull-ups

16 Pistols (8 each leg)

6-8 Strict Deep Ring Dips
**Do before your class or before your workout for the day when possible. Otherwise use as a finisher.

Metcon (No Measure)

**Do before the Daily WOD**

8 Sets:

1 Snatch + 1 OHS w/3 second pause

**Superset w/5 half squat jumps w/barbell on back. First set with empty bar, increase but no heavier than 135/95