July 30, 2019

30
Jul

July 30, 2019

CrossFit Black Box – CrossFit

Weightlifting

Front Squat (4-4-4-4-4 @32X1 Tempo)

**Superset w/10 Banded Straight Arm Pull-downs

Metcon

Metcon (AMRAP – Reps)

2 Rounds for reps:

2min GHD Sit-ups

2min Push-ups

2min Jump Squats

2min Rest

Competitor

Metcon (No Measure)

Pre-WOD/Skill

EMOM 10min:

20 Double Unders

Then 3 Rounds NFT:

5 Ring MU or Low Transitions

10 HSPU

10 Narrow Grip OHS

60 Second Plank Hold
**Do before your class or before your workout for the day when possible. Otherwise use as a finisher

Metcon (No Measure)

Pull-up Strength Work:

4 Rounds:

3 Weighted Pull-ups

5 Strict Pull-ups

7 Kipping Pull-ups (no butterfly)

*Do in one set unbroken if possible. Try heavier than last week.

Alternative:

Take out the weighted pull-ups or work on strict pull-up strength work