Jan 20th, 2020

20
Jan

Jan 20th, 2020

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (5-5-3-3-3 (First set @75% of 1RM))

*Superset w/max effort strict pull-ups. If more than 15, add weight.

Metcon

Metcon (Time)

In Teams of 2:

21-15-9

Synchro Thrusters, 95/65

Synchro Bar-Facing Burpees

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT

10 Cal SkiErg

5 Muscle Snatches

5 Snatch Balances, pause in bottom

5 Sotts Presses

5 Reps Bounding Hurtel jumps, 24/20″
**To be done before your class or workout and as a warm-up for the Snatch EMOM for the day when possible. Otherwise use as a finisher.

Metcon (No Measure)

EMOM for 6min:

1 Snatch, 80%

Rest 1:00

EMOM for 6min:

1 Snatch, 83%

Rest 1:00

EMOM for 6min:

1 Snatch, 85%

Rest 1:00

EMOM for 6min:

1 Snatch 88%
**To be done before the Daily WOD when possible. Otherwise bring percentages down by 5%.