Mar 11th, 2020

11
Mar

Mar 11th, 2020

CrossFit Black Box – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

With a Running Clock

0:00-5:00

AMRAP 5min:

10 Box Jumps, 24/20″

10 Kettlebell Swings, 53/35

10 Pull-ups

B: Metcon (Weight)

5:00-12:00

7:00 to Establish a Heavy Single

Bear Complex

*Power Clean + Front Squat + STOH + Back Squat + STOH

C: Metcon (Time)

12:00 -Completion

For time:

25 Front Squats, 135/95

75 Double Unders

25 Calorie Row

75 Double Unders

25 Front Squats, 135/95

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds:

250m Row, 10 Sec Faster than 2k Race Pace

8-10 Strict T2B

8-10 Strict Ring Dips

10 Narrow Grip OHS
*To be done before your class or workout for the day when possible. Otherwise use as a finisher.

Snatch (3-3-2-2-2 (78%-80%-83%-85%-87%))

*Should be done before the daily WOD