Aug 7th, 2019

7
Aug

Aug 7th, 2019

CrossFit Black Box – CrossFit

Metcon

With a Continuously Running Clock

Metcon (AMRAP – Rounds and Reps)

0:00-5:00

AMRAP 5min:

10 Power Snatches, 95/65

12 Bar-Facing Burpees

Metcon (Weight)

5:00-12:00

Max Weight Bear Complex

1 Power Clean

1 Front Squat

1 Push-Press

1 Back Squat

1 BTN Push Press

*Just one time through the 5 movements. Squats and push presses can be combined into thrusters. Push presses can be performed as jerks (just today)

Metcon (Time)

12:00-Finish

For time:

50 Wall Balls, 30/20lb

100 Double Unders

50 Wall Balls, 20/14lb

100 Double Unders
Scale as necessary to have 2 different weights for the 2 sets of wall balls.

Competitor

Metcon (Weight)

1 and 1/4 Front Squats 4-4-4-4

*Full Squat, ascend to just above parallel, then return to the hole and drive out.

Metcon (Time)

For time:

12 Deadlfts, 205/155

12 Bar Muscle-ups

9 Hang Power Cleans, 205/155

9 Bar Muscle-ups

6 STOH, 205/155

6 BMU
*Scale weight as necessary. Should be heavy, but able to do the clean and stoh in 2 sets.