Nov 8th, 2019

8
Nov

Nov 8th, 2019

CrossFit Black Box – CrossFit

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Metcon (No Measure)

3 Rounds NFT:

60 Sec Max Hollow Rocks

60 Sec Max Russian Twists, 20/14

60 Sec Max Crunches

60 Sec Rest

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT

10 Cal Ski Erg

6-8 Strict T2B

10 Front Rack KB Lunge Steps

2 Rope Climbs

Metcon (Weight)

**To be done after the daily wod**

0:00-10:00

Work to a heavy set of 3 Split Jerks

10:00-22:00

4 sets every 3:00

Burnout Strict Press, into

Burnout Push-Press, into

Burnout Push Jerk

*All 3 movements done in one set. Once you can no longer strict press you begin push pressing, the again when you can no longer push press begin push jerks. Min of 3 strict presses per set. Start at 50-60% of 1RM Press and Increase weight across the 4 sets.