June 28, 2019

28
Jun

June 28, 2019

CrossFit Black Box – CrossFit

Metcon

PERF: Metcon (Time)

21-15-9

Deadlifts, 245/175

GHD Sit-ups

FIT: Metcon (Time)

21-15-9

Deadlifts 225/155

Abmat Sit-ups x 2

Metcon (No Measure)

3 Rounds for max reps:

Max Effort Strict Pull-ups

Max Effort Strict Ring Dips

Rest as needed between sets

Competitor

Metcon (No Measure)

**To be done BEFORE daily workout when possible**

Every 90 Seconds:

Rounds 1-5: Clean Lift-off 3″ + Clean Lift-off mid-thigh + Clean (No heavier than 65%)

Rounds 6-10: 2 x Tempo Cleans w/3 second lift-off past knees . Drop and reset (increase load as tempo and technique allow)