Dec

9
Dec

Dec

CrossFit Black Box – CrossFit

Warm-up

Weightlifting

Back Squat (5-5-5-5-5 First set at 70%)

Superset w/max strict pull-ups into max kipping pull-ups (no butterfly). Do not drop from the bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12min:

50ft Single Arm OH Lunges, 50/35 (switch arms at 25ft)

10 Burpee Box Jumps, 24/20″

50ft Single Arm OH Lunge

10 Single Arm DB CNJ, 5 each arm 50/35
Every 5ft = 1rep on the OH Lunges

Competitor

Metcon (No Measure)

PreWOD/Skill

3 Rounds NFT

10 Cal Row (less than 26 spm)

5 Muscle Snatches

5 Snatch Balances (no dip drive)

2:00 Handstand Practice (free standing hold)
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

Snatch Lift-Off to knees

Snatch Pull

1 Snatch

12:00-22:00

EMOM for 10:00

1 Power Snatch

1 Hang Squat Snatch

Increasing with no misses, stay on the minute
Do before the Daily WOD