Mar 16th, 2020

16
Mar

Mar 16th, 2020

CrossFit Black Box – CrossFit

Weightlifting

Split Jerk (3-3-3-3)

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Metcon (AMRAP – Rounds and Reps)

At Home Variation:

AMRAP in 18min:

15 Jump Tucks

12 Hand Release Push-ups

9 V-Ups

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

1) Crossover Symmetry Warm-up

2)

3 Rounds NFT

15/12 Cal Assault Bike

5 Hang Muscle Snatches

5 Muscle Snatches

5 OHS
*Should be done before your workout or class for the day when possible. Otherwise use as a finisher.

Snatch (3-2-2-1-1 (80%-85%-87%-90%-90%))