Feb 24th, 2020

24
Feb

Feb 24th, 2020

CrossFit Black Box – CrossFit

Weightlifting

Clean and Jerk (Work to a 1RM)

Metcon

PERF: Metcon (Time)

For time:

12-9-6

BMU

Clusters, 155/105
15:00 Time Cap

FIT: Metcon (Time)

For Time:

21-15-9

Pull-ups

Clusters, 95/65
15:00 time cap

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT

10 Cal SkiErg

5 High Hang Muscle Cleans

5 Low Hang Muscle Cleans

5 Split Jerk

*Start w/empty barbell and add weight if you can but only if able to maintain muscle clean technique
*Should be done before your class or workout for the day if possible. Otherwise use as a finisher.

Clean Pull (3-3-3-3 (First set at 95% of 1RM clean))

*DO AFTER THE DAILY WORKOUTS*

No heavier than 105%

Superset w/3 High Box Jumps