Dec 20th, 2019

20
Dec

Dec 20th, 2019

CrossFit Black Box – CrossFit

Metcon

Dumb and Dumber (Time)

30 Rounds for time:

1 Squat Clean

1 Hang Squat Clean

1 Thrusters

M=95lb W=65lb

Weightlifting

Deadlift (8-8-5-5-5 (First set of 8 @ 60% of 1RM))

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

2 Rounds NFT:

5 Skin the Cats on high rings

20 Shoulder Touches (on wall)

2 Ascents Peg Board (or 1 max effort hold with elbows at 90 degrees
To do before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (Weight)

**Do Before the Daily WOD**

0:00-12:00

E2M for 12min

Clean Lift-off to just past knees + Clean Pull + Clean

Should not exceed 70% of 1RM Clean

Rest 3:00

15:00-?

EMOM for as long as possible until you miss

5 Lateral Burpees Over Bar

1 Power Clean and Jerk (power jerk or split jerk)

Begin at 50% of 1RM CNJ, increase by 10lbs each minute. Score is highest successful lift done after burpees AND ONLY ON THE MINUTE!