Oct 14th, 2019


Oct 14th, 2019

CrossFit Black Box – CrossFit


PERF: Metcon (Time)

3 Rounds For time:

6 Squat Cleans, 205/135

6 Bar-Muscle-ups

400m Run

FIT: Metcon (Time)

3 Rounds for time:

12 Front Squats, 135/95

12 Pull-ups

400m Run


Metcon (No Measure)


3 Rounds NFT:

20/14 Cal Row (1200-1600cph pace)

10 High Ring Kip Swings

3-5 Ring Muscle-ups

5 Single Arm DB Overhead Squat, each arm
*To be done before your class of workout for the day when possible. Othewise use as a finisher.

Metcon (No Measure)

10:00 Snatch Skill Work:

Build to a moderate set of…

Snatch Lift-off 3inches

Snatch Lift-off mid thigh


*Focus on shoulders staying over the bar on the lift-offs and keeping the weight balanced on the foot. No Touch and go…must start each lift from a dead stop.


Snatch 3-2-2-1-1 (75%-82%-88%-92%-95%)

Metcon (No Measure)

Finisher (DO LAST)

Crossover Symmetry “Iron Scap” Workout