Mar 9th, 2020

9
Mar

Mar 9th, 2020

CrossFit Black Box – CrossFit

Weightlifting

Hang Power Clean (20 Min to work to a heavy single)

Metcon

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

7 HSPU

12 Alternating Pistol Squats

5 Hang Power Cleans, 70% of Today’s Single

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

7 Dumbbell Push Presses

21 Air Squats

5 Hang Power Cleans, 70% of Today’s Single

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Round NFT:

10 Cal SkiErg

10 Kip Swings on High Rings

10 Low Ring Transitions, strict

1 Legless Rope Climb/OR 2 Standard Rope Climbs
*To be done before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (No Measure)

4 Rounds NFT:

3 Weighted Pull-ups

5 Strict Pull-ups

7 Kipping Pull-ups (no butterfly)

*Try for all unbroken. Use dumbbell in between feet for weighted, drop the dumbbell before doing the strict. Rest as needed.
*Scale as needed. Can perform as separate sets, resting as needed between. Alternative Example: 4 rounds: 3 strict then 7 Kipping.