Nov 4th, 2019

4
Nov

Nov 4th, 2019

CrossFit Black Box – CrossFit

Weightlifting

Back Squat (Build to a new 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:00

Pull-ups x 1,2,3,4.5…

Push-ups x 2,4,6,8,10…

KB Swings, 53/35 x 3,6,9,12,15…

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT

20DU/10 Triple Unders

6-8 Strict C2B Pull-ups

6-8 Strict Ring Dips w/pause at the bottom

5 Muscle Snatches

Metcon (AMRAP – Reps)

Every 90 Seconds for 6 Rounds

3 TNG Squat Snatches (start at 65% and increase to heavy set of 3)

Rest 2:00

90 seconds max squat snatches at 85% of set of 3 above
**Do before the back squats in the daily wod**