Aug 6th, 2019

6
Aug

Aug 6th, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (5 Rounds for time)

5 Rounds on the 4:00 or 5:00

1 Round of “Helen”

400m Run

21 Kettlebell Swings, 53/35

12 Pull-ups

*Rest remaining time
*Choose 4 or 5 minute clock based on past experience with Helen, or based on running ability. **Don’t avoid a challenge**

Competitor

Metcon (No Measure)

Pre WOD/Skill:

1k Row @90% of 2k Race Pace

3 Rounds NFT:

5 Ring Muscle-ups

10 Handstand Push-ups

15 Narrow Grip OHS
**Do before you class or before your workout for the day when possible. Otherwise use as a finisher.

Metcon (No Measure)

*Narrow Grip Clean Deadlift 3-3-3-3 (work up to 100% of 1RM Clean)

Superset w/Max Effort Handstand Walk or Shoulder touches on wall

*typical set up for a clean, but with narrow grip and elbows inside knees. Focus on hips lower than a deadlift setup and keeping the chest up during the lift-off.