Feb 3rd, 2020

3
Feb

Feb 3rd, 2020

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (3-3-3-3-3 (First set @ 80%))

*Superset w/max effort strict chin-up (supine grip)

Metcon

Metcon (AMRAP – Rounds)

EMOM for as long as possible:

5 Hang Power Cleans, 115/80

5 Thrusters, 115/80

5 Box Jump On-and-Overs, 24/20″

*Add 1 rep to each movement after each 5:00 minutes. Workout is over when you can no longer complete the required reps in the 60 seconds.
**Max Score is 20 Rounds/Minutes**

(Mins 16-20 would be 8 Reps for each movement)

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT

30 Strokes on Rower

10 Strokes w/just legs

10 Strokes Legs + hips

10 Full Strokes w/ proper sequence (legs, hiips, arms)

10 Kip Swings on High Rings (abmat between feet without dropping)

10 Strict Ring Dips

Max Effort L-Hang on Pull-up Bar
Do before your class or workout for the day when possible. Otherwise use as a finisher.

Snatch (3-3-2-2-2 (75%-80%-83%-85%-88%))

Best to be done BEFORE the daily WOD.

Drop and Reset

**Superset w/3 High Box Jumps