Dec 7th, 2019

6
Dec

Dec 7th, 2019

CrossFit Black Box – CrossFit

Warm-up

Warm-up (No Measure)

15/30/45ft Suicides

4 Sets

Crawl-Walk-Run-Run

*Focus is deceleration, acceleration and agility. Focus on planting lead foot, proper shin angles on turns and quick changes in direction.
Please don’t literally crawl…just means slow, a little faster, then faster twice.

Metcon

Dead Barbara (5 Rounds for time)

5 Rounds Each For Time:

20 Pull-ups

30 Push-ups

5 Deadlifts, 70% of 1RM

40 Sit-ups

50 Squats

5 Deadlifts, 70% of 1RM

Competitor

Metcon (Weight)

0:00-12:00

E2M for 12:00

1 Clean Lift-off to knees

1 Clean Pull

1 Clean

12:00-22:00

EMOM for 10:00

1 Clean

*Stay on the minute. No misses
**Make sure to do bofore the daily wod**

Metcon (Weight)

4 Sets:

6-8 Seated Strict Shoulder Press (bar set on safety arms at forehead height)

Immediately into…

30 Second Handstand Hold on wall