Jan 8th, 2020

8
Jan

Jan 8th, 2020

CrossFit Black Box – CrossFit

Weightlifting

Hang Clean (10:00 to find a 1RM)

*Bar starts empty when the clock starts. Clips required, bar must be off the ground when time runs out for the attempt to count.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Clean and Jerk, 155/105

*1 Round of “Cindy” after each set
Round of Cindy=5 Pull-ups, 10 Push-ups, 15 Squats

*20:00 Time cap

Competitor

Metcon (No Measure)

4 Rounds NFT:

8 Barbell Hip Thrusts

10 Banded Kick Backs, each leg

10 RDL’s, moderate weight

10 Single Leg Glute Bridges, each leg

Rest 2:00