Sept 18th, 2019

18
Sep

Sept 18th, 2019

CrossFit Black Box – CrossFit

Metcon

Hang Power Clean (10:00 to find a 3RM)

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
*Scale weights as necessary to include an increase for each round of deadlifts

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

1,000m Row @10 sec per 500m faster than 2k race pace

Then 3 Rounds:

8-10 Butterfly/buterfly C2B

16 Alternating Pistols

8 Strict, deep ring dips w/pause at bottom
To be done before your class or workout for the day when possible. Otherwise, use as a finisher

Metcon (No Measure)

4 Compound Sets:

Max Rep Ring Muscle-ups

Immediately into…

Burnout Low Ring Transitions

Rest 3:00

**First Max Effort Set of RMU should not exceed 70% of your highest number of reps. Ex. If your max is 15 unbroken MU, do 10 for your first set.