Sept 23, 2019

23
Sep

Sept 23, 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/max effort set of strict ring dips

*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

Metcon (AMRAP – Rounds and Reps)

AMRAP 10min:

10 Wall Balls, 20/14

10 Kettlebell Swings, 70/53

Competitor

Metcon (No Measure)

Pre-WOD/Skill

3 Rounds:

15 Cal Assault Bike Sprint

8-10 Strict C2B/Pull-ups

10 Narrow Grip OHS

10 Double DB Snatches
*To be done before your class or workout for the day when possible. Otherwise use as a finisher.

Snatch (3-2-2-1-1 (75%-80%-85%-90%-95%))

**Superset w/3 high box jumps

**DO BEFORE DAILY WORKOUT**