June 24, 2019

24
Jun

June 24, 2019

CrossFit Black Box – CrossFit

Metcon

PERF: Metcon (Time)

4 Rounds:

6 Power Cleans, 135/95

12 Deadlifts, 135/95

40 Double Unders

Rest 2:00

3 Rounds:

5 Power Snatches, 135/95

10 Deadlifts, 135/95

15 T2B

Rest 2:00

2 Rounds:

6 Thrusters, 135/95

12 Deadilfts, 135/95

80 Double Unders
*30:00 time cap

FIT: Metcon (Time)

4 Rounds:

6 Power Cleans, 95/65

12 Deadlifts, 95/65

40 Double Unders

Rest 2:00

3 Rounds:

5 Push Presses, 95/65

10 Deadlifts, 95/65

15 T2B

Rest 2:00

2 Rounds:

6 Thrusters, 95/65

12 Deadilfts, 95/65

80 Double Unders
30:00 time cap

Competitor

Metcon (No Measure)

EMOM for 7:00+

Start no heavier than 60% of 1RM

Min 1-6: 1 Snatch Lift-off (mid thigh) + Snatch Pull

Min 7-?: 1 Snatch (increase by 10lbs each minute until you miss)

*Finish with 3-3-3 Snatch Pulls at 10lbs heavier than your failed attempt.
**Should be done before the daily wod if possible**