July 19, 2019

19
Jul

July 19, 2019

CrossFit Black Box – CrossFit

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Metcon (No Measure)

3 Rounds NFT:

10-12 Band Tricep Extensions

Burnout Set of Ring Rows (min of 8 reps, max of 20)

Competitor

Metcon (Weight)

**To be done BEFORE the daily wod when possible**

Every 90 Seconds for 7 rounds:

1 Pause Clean (mid thigh) + 1 Clean + 1 Split Jerk

*Start at 50% of 1RM CNJ and increase as technique allows (Focus on whole foot balance, toes gripping the floor)

Rest 5:00

Every 90 Seconds for 7 rounds:

1 CNJ, starting at 50% and increase to heavy single for the day