Dec 13th, 2019

13
Dec

Dec 13th, 2019

CrossFit Black Box – CrossFit

Warm-up

Metcon (No Measure)

Box Jump to Depth Jump

3×3

Depth Drop to Lateral to Jump

2×2 Each Direction

Metcon

PERF: Metcon (AMRAP – Rounds and Reps)

Every 2:00 for as long as possible:

7 Burpee Box Jump On and Overs, 24/20″

9 Power Snaches, 115/80

11 OHS, 115/80
Time Cap 20:00

FIT: Metcon (AMRAP – Rounds and Reps)

Every 2:00 for as long as possible:

7 Burpee Box Jump On and Overs, 24/20″

11 KBS, 53/35

15 Goblet Squats, 53/35
Time Cap 20:00

Weightlifting

ALL: Deadlift (10-10-10-5-5-5 (first set of 10 @50% of 1RM))

Competitor

Metcon (Weight)

**Should be done before daily WOD**

0:00-12:00

E2M for 12min

1 Clean Lift-off to mid-thigh

1 Clean Pull

1 High Hang Squat Clean

1 Split Jerk

12:00-22:00

EMOM for 10min:

1 Clean and Jerk, starting at 50% and increasing by 10lbs until time is up or you miss, then back to last successful weight for remainder of emom.