May 8, 2019

8
May

May 8, 2019

CrossFit Black Box – CrossFit

Weightlifting

Sumo Deadlift (3-3-3-3-3 (78%-80-83-85-88 of Conventional DL))

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2

AMRAP 6 Min:

Alternating Rounds of…

4 CNJ (Teams choose the weight)

4 Lateral Burpees Over Bar
CNJ should be touch and go and be able to be done quickly and unbroken. Teammates should share a bar when using the same weight

Competitor

Metcon (No Measure)

500m Row @ 10 Seconds slower than 2k PR Pace

Rest 2:00

500m Row @ 5 Seconds slower than 2k Pace

Rest 2:00

500m Row @ 2k Pac

Rest 2:00

500m Row @ 5 Seconds faster than 2k Pace
Ex. If you row a 7:00 2k, that’s a 1:45 pace. Your interval paces should be held at 1:55, 1:50, 1:45, 1:40