Feb 19th, 2020

19
Feb

Feb 19th, 2020

CrossFit Black Box – CrossFit

Metcon

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 20min:

4 Ring Muscle Ups

8 Hang Power Cleans, 135/95

16 Alternating Pistol Squats

32 Double Unders

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 20min:

8 Strict Pull-ups

8 Ring Dips

8 Hang Power Cleans, 95/65

16 Air Squats

32 Double Unders

Metcon (No Measure)

3 Rounds NFT:

100ft Heavy Sled Push

*Rest 2-3:00 between rounds

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT:

With Empty Bar

10 Alternating Cossack Squats

10 Good Mornings, empty

5 Hang Snatch Pulls

5 Hang Muscle Snatches

5 Narrow Grip OHS
Should be done as a primer for the Snatch and done before the workout of the day.

Should be done before your class.

Snatch (Work to a 1RM)