June 12, 2019

12
Jun

June 12, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

21-15-9

Thrusters, 95/65

Ring Dips

*50 Double Unders after each round

Competitor

Metcon (No Measure)

Every 2:00 for 10min:

5 Tempo Front Squats

@32X1

*Start at 65% of 1RM. Increase consistently to 78-80% on final set

Metcon (Weight)

Every 3:00 for 18min:

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

*Begin @ around 50% of 1RM Clean and Jerk, increase for each set.