Mar 2nd, 2020

2
Mar

Mar 2nd, 2020

CrossFit Black Box – CrossFit

Weightlifting

Front Squat (20min to find a 1RM)

Metcon

PERF: Metcon (Time)

For time:

20 Power Snatches, 95/65

20 Lateral Burpees over bar

20 OHS, 95/65

20 Lateral Burpees over bar

20 Squat Snatches, 95/65
15:00 Time Cap

FIT: Metcon (Time)

For Time:

40 Kettlebell Swings, 53/35

20 Lateral Burpees over bar

20 Front Squats, 95/65

20 Lateral Burpees over bar

20 Thrusters, 95/65
*15:00 time cap

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT:

7 Strict T2B

14 Alternating Pistol Squats

7 Muscle Snatches (increase weight)

7 Narrow Grip OHS
*Should be done before your class or workout for the day if possible. Otherwise use as a finisher.

Snatch (3-3-3-3 (75%-78%-80%-82%))

*Superset w/3 seated box jumps