Nov 18th, 2019

18
Nov

Nov 18th, 2019

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (8-8-5-5-5 )

First set of 8 at 60% and build from there.

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT

10 Cal Ski Erg

6-8 Strict C2B Pull-ups

6-8 Strict Ring dips w/pause at bottom

5 Narrow Grip OHS
Do before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (Weight)

Perform before Daily WOD

0:00-12:00

E2M for 12min

1 Snatch Lift Off to mid shin.

1 Snatch Lift off past knees

1 Snatch

12:00-22:00

EMOM for 10min

1 Snatch increasing weight across