Oct 4th, 2019

4
Oct

Oct 4th, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

21-15-9

Deadlifts, 315/205

Box Jumps, 30/24″
*Scale weight as necessary. Deadlifts should be heavy enough to not go 21 straight unbroken (if scaled) but not so heavy that it’s unsafe.

Metcon (No Measure)

3 Rounds NFT:

20 GHD Sit-ups

25 Crunches

60 Second Weighted Plank

Rest 2-3:00

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

50 Cal Assault Bike

Then 3 rounds NFT:

5 BMU (or kipping practice)

10 Narrow Grip OHS

5 High Hang Squat Cleans
Do before you class or workout for the day when possible. Otherwise use as a finisher.

Metcon (No Measure)

**DO BEFORE THE DAILY WORKOUT!!**

With a 5:00 Clock

EMOM

4 TNG Squat Cleans (within 15sec)

With remaining time perform PVC hang squat cleans at a slow, controlled pace.

*Weight does not have to be heavy. Something that can be done touch and go for all 4 reps for all 5 rounds without hesitation. Attempt to control breathing and recover during the PVC cleans.

Metcon (Time)

3 Rounds:

100ft Heavy Sled Push

3 Peg Board Ascents (start and stop at lowest 2 holes)