May 17, 2019

17
May

May 17, 2019

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (3-3-2-1-1 (80%-85-88-90-90))

*Remember, this is not a max out session. We will retest at the end of the cycle.

Metcon

Metcon (AMRAP – Reps)

For Total Reps:

2min SDHP, 75/55

2min Push Press, 75/55

2min Box Jumps, 24/20″

2min KBS, 53/35

2min Calorie Row

Competitor

Metcon (Weight)

**TO BE DONE BEFORE THE DAILY WORKOUT**

Every 2:00 until you miss:

1 Clean and Jerk

*Start at 50% of 1RM, increase by 10lbs every 2:00

Metcon (No Measure)

3 Supersets:

Max effort strict Chin-ups

Max effort strict Ring Dips

Rest 2-3:00