Dec 4th, 2019

4
Dec

Dec 4th, 2019

CrossFit Black Box – CrossFit

Warm-up

Warm-up (No Measure)

2x 25ft Lateral shuffle into 25ft Turn and accelerate (twice each direction)

1×3 Depth Drops (pause 3sec in landing position

1×3 Depth Jump for max height (pause 3 sec in landing position)

1×3 Depth Jumps for max height (no pause)

Metcon

Metcon (Time)

4 Rounds for time:

400m Run

10 Hang Power Cleans, 135/95

10 Thrusters, 135/95

Competitor

Metcon (No Measure)

Pre-WOD/Skill

3 Rounds NFT:

250m Row Sprint (Damper on 10)

10 Single Arm KB OHS, 5 each arm

7 Double Dumbbell Snatches

30 Seconds HS Walk for distance
*To be done before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (Weight)

0:00-12:00

E2M for 12:00:

1 Pause Split Jerk

1 Split Jerk

12:00-22:00

10min to work to a heavy set of 3 Split Jerks (no pause)