Oct 30th 2019

30
Oct

Oct 30th 2019

CrossFit Black Box – CrossFit

Weightlifting

Metcon (No Measure)

Back Squat

85% x 4-6 Reps

3-5 Reps

2-4 Reps

1-3 Reps

*Superset w/3 Max Effort Broad Jumps

*Perform first set of squats at 85% of 1RM for 4 to 6 reps. Based on the number of reps performed, you will increase, decrease or make no change for the next set and perform 3-5 reps. (Weight adjustments are by 5%)

Metcon

PERF: Metcon (AMRAP – Reps)

7:00 Ladder

1 Front Rack Lunge, each leg 135/95

1 Power Clean, 135/95

1 Box Jump, 24/20″

2 Front Rack Lunges, each leg

2 Power Cleans

2 Box Jumps

*increase by one rep each round until time runs out.

FIT: Metcon (AMRAP – Reps)

7:00 Ladder

1 KB Goblet Squat, 53/35

1 KB Swing, 53/35

1 Box Jump, 24/20″

2 KB Goblet Squats

2 KB Swings

2 Box Jumps

*increase by one rep each round until time runs out.

Competitor

Metcon (No Measure)

Pre-WOD/Skill

3 Rounds NFT:

10 Cal SkiErg

5 Single Arm DB OH, each arm

7 Double KB Snatches

60 Seconds Max Handstand Walk
To be done before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (5 Rounds for time)

5 Rounds:

500m Row w/damper on 10

Rest 2:00

*Hold pace as consistent as possible. Each interval should be within 3 seconds of each other.