Jan 13th, 2020

13
Jan

Jan 13th, 2020

CrossFit Black Box – CrossFit

Weightlifting

Front Squat (5-5-3-3-3 (1st set @ 70%))

**2 Second pause in the bottom

Metcon

Metcon (Time)

5 Rounds for time:

6 Curtis P’s, 115/80

12 Bar-Facing Burpees
*Curtis P: 1 Power Clean + 1 Front Rack Lunge R-Leg + 1 Front Rack Lunge L-leg + 1 Push Press

Competitor

Metcon (No Measure)

Snatch 3-3-3-3-3

(70%-75%-80%-83%- 85%)

*Superset w/3 Seated high box jumps

Snatches are NOT touch and go. Drop and reset for each.
**To be done before the Daily WOD**

Metcon (No Measure)

EMOM for 20:

Min 1: 3 Devil’s Presses, 70/50’s + 6 Burpee Box Jump Overs, 24/20″

Min 2: 15/12 Cal Row

MIn 3: Max Ring Push-ups in :40

Min 4: 10/7 Cal Ski-Erg
**Shoot for :40-:45sec of work for each round. Scale as necessary