Dec 19, 2018

19
Dec

Dec 19, 2018

CrossFit Black Box – CrossFit

Weightlifting

Metcon (Weight)

Push Press + Power Jerk + Split Jerk

1-1-1-1-1

5 attempts at a heavy set of the complex

Metcon

Metcon (AMRAP – Reps)

In teams of 2:

AMRAP 5min:

1 Tire Flip w/a jump in and out.

*You go, I go as many reps as possible

Competitor

Metcon (No Measure)

10min Bar Muscle-up/C2B Pull-up skill work

*work on positioning, straight arm lat pulls, kipping, negatives, etc.

Snatch Pull (3-3-3-3 (95%-98% 100%-102%))

*these are NOT touch and go, but hold onto the bar for all 3 reps