May 3, 2019

3
May

May 3, 2019

CrossFit Black Box – CrossFit

Weightlifting

Deadlift (3-3-3-3-3 (75%-78-80-83-85))

Metcon

Metcon (Time)

21-15-9

Push Press, 95/65

SDHP, 95/65

Strict Pull-ups
10min time cap

Competitor

Metcon (No Measure)

**Should be done before the Daily workout**

EMOM for 16min:

Min 1-8: 2 Clean Pulls + 1 Hang Clean

Min 9-16: 2 Clean and Jerks

*Pulls and Hang Cleans should be no heavier than 75%. Min 9 should start at you 75% and increase as long as quality does not suffer. Once quality suffers, lifter should be shamed by onlookers.