Feb 20, 2019

20
Feb

Feb 20, 2019

CrossFit Black Box – CrossFit

Weightlifting

Push Press (3-3-3-3 (first set at 75%, build with no misses))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10min:

500m Row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Strict Pull-ups
Every 10m on the row is a rep for partial rounds

Competitor

Metcon (No Measure)

EMOM for 10min:

1 Power Snatch + 1 Hang Squat Snatch

*Increasing or same across. No misses and stay on the 60 seconds. This is NOT a max out session

Metcon (No Measure)

EMOM for 7min:

12 Kettlebell Swings, Heavvy

*Consider using 88lb or 70lb kettlebell, but you still need to maintain control.