Oct 11th, 2019

11
Oct

Oct 11th, 2019

CrossFit Black Box – CrossFit

Weightlifting

Deadlift (5-4-3-3-3 (First set at 75%))

Building to a heavy triple

Metcon

Metcon (AMRAP – Reps)

EMOM for 15:00

Min 1: 45 Seconds of Walking Lunge Steps

Min 2: 45 Seconds of Box Jumps, 24/20″

Min 3: 45 Seconds of T2B

*Score total reps. Rest in 15 seconds between movements

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds:

5 Tall Cleans (light weight)

25ft Handstand Walk (or 25 steps)

3-5 Bar Muscle-ups
To do before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (Weight)

**Do BEFORE the daily WOD**

10:00 of Split Jerk skill work:

Sets of 3 with pause in receiving position to fix any issues before recovering.

Work to a heavy set of:

3 TNG Squat Cleans

2 Front Squats

1 Split Jerk