May 14, 2019

14
May

May 14, 2019

CrossFit Black Box – CrossFit

Metcon done before weightlifting today. 2 options for metcon to choose from.

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 2:00 for as long as possible:

6 Burpee Box Jump Overs, 24/20″

8 Hang Power Cleans, 95/65

10 T2B

*Rest remainder of the 2:00 after completing the round

Metcon (AMRAP – Rounds and Reps)

Every 2:00 for as long as possible:

6 Burpee Box Jump Overs, 24/20″

8 Hang Power Snatches, 115/75

10 T2B

*Rest remainder of the 2:00 after completing the round

Weightlifting

Deadlift (3-3-2-1-1 (80%-85-88-90-90))

Competitor

Metcon (No Measure)

5 Sets:

2 Snatch Grip Behind the neck Push Presses + 1 Snatch Balance

Rest 2-3:00 between sets

3 Rounds NFT:

10 KB Windmills

10 Single Leg KB Deadlifts, each leg

30-45 Second Double KB Front Rack Wall Sit

Rest 90 Seconds