Nov 6th, 2019

6
Nov

Nov 6th, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

4 Rounds for total reps:

:40 Max Hang Power Cleans, 115/80

:20 Rest

:40 Max Wall Balls, 20/14

:20 Rest

:40 Max T2B

:20 Rest

:40 Max HSPU

:20 Rest

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT

20 Cal Row Sprint

3-5 BMU or C2B Pull-ups

7 Double DB Snatches

10 Close Grip OHS
To do before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (Weight)

Every 90 Seconds for 6 Rounds:

3 TNG Power Clean and Jerks (Start at 65% and build to a heavy set of 3)

Rest 2:00

90 Seconds Max Power Clean and Jerks at 85% of max set of 3 above