Feb 1, 2019

1
Feb

Feb 1, 2019

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (4-4-4-4 *7 explosive jump squats after each set)

Metcon (No Measure)

4 Rounds:

100ft Heavy Sled Push

60 Seconds farmers walk

Rest 3-4:00

*Choose challenging weight for both. Sled push should be a grind to finish and 60 second carry should be difficult but unbroken

Competitor

Metcon (No Measure)

Ideally this should be done BEFORE the daily wod OR in a separate session at another time of the day

Muscle-up skill work:

5 Minutes skill practice (ie. transitions, kip swings, etc.

4 Rounds:

20/17 Cal Row

60 Seconds Max Muscle Ups

Rest 3:00

*Scale as necessary to C2B Pull-ups, BMU or something challenging to your level.

Rest 10:00-15:00

3 Rounds:

12-9-6

Clean and Jerks (unbroken)

:30 rest between sets/3:00 rest between rounds