Nov 25th, 2019

25
Nov

Nov 25th, 2019

CrossFit Black Box – CrossFit

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

First set of 8 at 65% of 1RM

**Superset with max effort strict pullups. Scale as necessary

Metcon

Metcon (Time)

21-15-9

Thrusters, 95/65

SDHP, 95/65

T2B
12:00 time cap

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT:

250m Row Sprint

5 Strict Deficit HSPU

5 Kip Swings on Bar

6-8 Butterfly Pullups/C2B

3 Muscle Snatches (start with empty bar on first round)
To do before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (Weight)

0:00-12:00

E2M for 12:00

1 Snatch lift-off (mid shin)

1 Snatch lift-off (knees)

1 Snatch

12:00-22:00

EMOM for 10:00

1 Snatch increasing weight across but No Misses. Lift every 60 seconds!
Lift off’s should be done with effort and concentration. Hit your best positions with focus…this is how you get better!