May 24, 2019

24
May

May 24, 2019

CrossFit Black Box – CrossFit

Weightlifting

Deadlift (3-3-1-1-1 (80%-85-88-90-93))

**End of a long week. Don’t push when you don’t feel it. If you’ve not taken a rest day this week, look for a safe, heavy single that’s lower than 93%

Metcon

Perf: Metcon (Time)

20-16-12-8-4

Hang Power Cleans, 135/95

Knees-to-Elbows
15min time cap

Fit: Metcon (Time)

30-25-20-15-10

Russian Kettlebell Swings, 70/53

Abmat Sit-ups
15min time cap

Competitor

Push Press + Split Jerk Complex (Work to a heavy set in 15min)

3 Push Presses + 2 Split Jerks
Should be done before the daily workout if at all possible