Oct 7th, 2019

7
Oct

Oct 7th, 2019

CrossFit Black Box – CrossFit

Metcon

Nona (Time)

For Time:

500m Row Buy-in

Then…

30-20-10

Hang Power Cleans, 95/65

Pull-ups

Kettlebell Swings, 53/35

Burpees

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds:

AB 15 Calorie Sprint

10 Double KB Snatch

10 Double KB Walking Lunges (Front Rack)

10 High Ring Kip Swings

5/3 Ring Muscle Ups
Do before your class or workout for the day when possibly. Otherwise, use as a finisher.

Metcon (Weight)

**BEFORE daily WOD**

10:00 Snatch Balance skill work:

3 Reps w/2 sec pause in bottom position. Increase load as speed and technique allow.

Then…

Work to a heavy set:

Power Snatch

Snatch Balance

Hang Squat Snatch