Jan 17th, 2020

17
Jan

Jan 17th, 2020

CrossFit Black Box – CrossFit

Weightlifting

Deadlift (5-5-3-3-3 (first set @73% of 1RM))

**Superset w/12 Seated Alternating Dumbbell Shoulder Press (12 reps total, 6 each arm, one arm at a time, alternating) Seated on the floor with legs straight. Make them tough!

Metcon

Metcon (Distance)

AMRAP 12min:

3 Rounds

10 Box Jumps, 24/20″

15 SDHP, 95/65

15 Push Presses, 95/65

10 Lateral Burpees over Bar

Then in remaining time:

Max Row for Distance

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT:

250m Row Sprint @24 or less SPM (hard and fast pulls, relaxed return)

7 Muscle Snatches

10 Narrow Grip OHS

7 Strict T2B
To be done before your class or workout for the day when possible. Otherwise use as a finisher.