July 22, 2019

22
Jul

July 22, 2019

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (20:00 to work to a 6RM)

Metcon

PERF: Metcon (Time)

75 Power Snatches for time, 75/55lbs

*10 Box Jumps each time you put the bar down.
15:00 time cap

FIT: Metcon (Time)

100 Kettlebell Swings for time, 53/35

*10 Box Jumps each time you stop
15:00 time cap

Competitor

Metcon (No Measure)

**To be done before Daily WOD when possible**

Every 90 Seconds for 4 rounds:

2 Pause Snatches (mid-thigh) + 1 Snatch

Rest 3:00

EMOM for 10:00

1 Snatch (begin at 50% and increase as technique allows)

Metcon (No Measure)

4 Sets:

3 Weighted Pull-ups

5 Strict Pull-ups

7 Kipping Pull-ups

*Attempt to do without coming off of the bar