Dec 30th, 2019

30
Dec

Dec 30th, 2019

CrossFit Black Box – CrossFit

Weightlifting

Front Squat (5-5-5-5-5 (first set @ 70% of 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min:

3-6-9-12…etc.

Burpee Box Jumps, 24/20″

50ft OH Walking Lunge Steps, 45/35lb plate

Power Snatches, 95/65

50ft OH Walking Lunge Steps, 45/35lb plate
10ft Lunge = 1 rep for partial rounds

Competitor

Metcon (No Measure)

EMOM for 12:00

3 Position Snatch (Hips, Knees, Ground…no touch and go)

Increase as desired, but NO MISSES

Rest 3:00

E2M for 10:00

3 Snatch Pulls, 90-95% of 1RM