June 17, 2019

17
Jun

June 17, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (No Measure)

4 Sets unscored

5 Split Jerks

3 High Box Jumps

Rest 2-3:00 between sets
Not a 5RM, but working on fast arms and fast feet. Be explosive. Take no more than 20:00 to complete this section

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min:

30 Double Unders

15 Deadlifts, 225/155

15 T2B

Competitor

Metcon (No Measure)

EMOM for 14:00

Min 1-7: 1 Snatch Lift-off to mid thigh + 1 Snatch Pull

Min 8-14: 1 Power Snatch + 1 Hang Squat Snatch

*Increase as technique allows. No misses and stay on the minute.
**To be done Before the daily workout**