Jan 29, 2018

29
Jan

Jan 29, 2018

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min:

10 Double Dumbbell Deadlifts

25ft Dumbbell Front Rack Lunges

50 Double Unders

25ft Dumbbell Front Rack Lunges

3 Rounds of “Cindy”

*Cindy= 5 Pull-ups, 10 Push-ups, 15 Squats

Competitor

Metcon (No Measure)

EMOM for 14min:

0:00-7:00

3 Position Snatch (hips + knees + floor)

*No heavier than 60%

7:00-14:00

2 Touch and Go Snatches

*Increase as technique allows

Metcon (No Measure)

5 Rounds NFT:

30-45sec Double KB Front Rack Hold

50ft backward sled pull, heavy

Rest 2:00