June 19, 2019

19
Jun

June 19, 2019

CrossFit Black Box – CrossFit

Metcon

FIT: Metcon (Time)

5 Rounds for time:

21 Russian KBS, 70/53

15 Push Presses, 75/55

9 Burpee Box Jump Overs, 24/20″

PERF: Metcon (Time)

5 Rounds for time:

21 Hang Power Cleans, 95/65

15 STOH, 95/65

9 Burpee Box Jump Overs, 24/20″

Competitor

Metcon (No Measure)

Ring MU Skill Work

2 Rounds NFT:

15 Kip Swings on high rings

10 Strict Ring Pull-ups

10 MU Transitions on low rings

15 Strict Ring Dips

Max Effort L-Sit on low rings

Metcon (No Measure)

4 Rounds NFT:

10 Kneeling Single Arm Dumbbell Press, each arm

10 Landmine Thrusters

10 Landmine Bent-over rows, each arm

10 Landmine Trunk Rotations

Rest 90 Seconds

*Add weight as necessary but maintain quality of movements

4 Sets:

3 Nordic Curls (scale as necessary)

60-90 Second Plank Hold

Rest 2:00