Oct 25th, 2019

25
Oct

Oct 25th, 2019

CrossFit Black Box – CrossFit

Weightlifting

Shoulder Press (3-3-3-3 (1st working set @75%))

Metcon

Metcon (Time)

5 Round for time:

10 Deadlifts, 275/185

50 Double Unders
12:00 Time Cap

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

1,000m Row @or just faster than 2k race pace

Then 3 Rounds NFT:

10 Strict T2B

10 Single Leg KB Deadlifts, each leg

2 Rope Climbs
*Do before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (Weight)

**Do BEFORE the daily WOD**

You do not want to try to do this after 50 deadlifts…

Every 2min for 20:00

1 Clean

2 Front Squats

3 Power Jerks

*Build to a heavy set of the above complex. Start around 50% of 1RM Clean