Oct 18th, 2019

18
Oct

Oct 18th, 2019

CrossFit Black Box – CrossFit

Weightlifting

Sumo Deadlift (5-4-3-3-3 (First set at 70% of 1RM Deadlift))

**Superset w/Max effort set of Strict Chin-ups (supine grip)

Metcon

PERF: Metcon (Time)

3 Rounds for time:

30 Russian Kettlebell Swings, 70/53

20 Wall Ball Shots, 30/20

50ft Handstand Walk
12:00 time cap

FIT: Metcon (Time)

3 Rounds for time:

30 Russian Kettlebell Swings, 53/35

20 Wall Ball Shots, 20/14

4 Wall Walks
12:00 time cap

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT:

10 Cal Ski Erg

10 Single Leg KB Deadlifts, each leg

10 Single Arm KB Snatches, each arm

10 Single Arm OH Lunges, each arm
**To be done before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (Weight)

**To be done BEFORE the daily WOD when possible**

From a Rack…

Every 90 Seconds for 12:00:

3 Front Squats + 1 Split Jerk

*Build across all sets to a heavy set of the complex.