July 8, 2019

8
Jul

July 8, 2019

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (6-6-6-6DRP (50%-60%-70%-80%))

4th set at 80% for a Double Rest Pause Set. (Burnout for 5-7 Reps, rest for 30 seconds, repeat another burnout set, rest 30 seconds, repeat until you reach double the reps of the initial set)

Metcon

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 10min:

12 Hang Power Snatches, 75/55

36 Double Unders

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 10min:

12 Russian KBS, 70/53

36 Double Unders

Competitor

Metcon (No Measure)

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

Every 90 Seconds for 12 Rounds:

Rnd 1-4: 3 position Snatch Pull (hips, knees, floor)

Rnd 5-8: 3 position Snatch (hips, knees, floor)

Rnd 9-12: 2 Full Snatches

*Begin each of the 3 blocks at 50% of 1RM and increase from there as technique allows. Each snatch from the floor should be a drop and reset…no TNG