Mar 20th, 2020

20
Mar

Mar 20th, 2020

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

For Time:

10 Power Cleans, 135/95

50 Air Squats

10 Power Cleans, 185/135

50 Air Squats

10 Power Cleans, 225/155

50 Air Squats
*Scale as needed so that you have an increase for each round. Should be heavy enough where you are only able to do singles by the second set of power cleans.

Metcon (No Measure)

3 Rounds NFT:

Max Plank Hold (Max 2:00)

30 Crunches

Max L-hold hanging from Pull-up bar

Rest as needed between rounds

Metcon (No Measure)

At Home Variation:

1)

3 Rounds For time:

10 Max Effort Broad Jumps

50 Air Squats

*Max sure that all jumps are max effort. You should not be able to string these or bounce into the next jump easily. You’re jumping as far as possible for each rep.

2)

3 Rounds:

Max Plank Hold (max of 2:00

30 Crunches

30 Leg Levers on the floor

Rest as needed

Competitor

Metcon (No Measure)

EMOM 21min:

MIn 1: 3-5 Ring Muscle-Ups

Min 2: 6 Burpee Box Jump Overs, 24/20

Min 3: 10 Hang DB Snatches (5 R-arm/5 L-arm), 50/35