Nov 22nd, 2019

22
Nov

Nov 22nd, 2019

CrossFit Black Box – CrossFit

Weightlifting

Deadlift (10-10-10-10)

*Superset with seated dumbbell strict press, 6-8 Reps

*First set of Deadlifts at 50% of 1RM. Increase across as ability and safety allows.

Metcon

Metcon (AMRAP – Reps)

EMOM for 15min:

Min 1: 40 Seconds Wall Balls, 20/14

Min 2: 40 Seconds DB Hang Clean and Jerk, 50/35’s

MIn 3: 40 Seconds Double Unders
*Score is total reps completed for all rounds combined.

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

1,000m Row @2K Race Pace

Then 3 Rounds NFT:

5 Strict HSPU (Deficit if possible)

8 Strict T2B

16 Alternating Pistol Squats
Perform before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (Time)

2-4-6-8-10 Reps:

Bar Muscle-ups

*50ft Handstand Walk after each round