Sept 25th, 2019

25
Sep

Sept 25th, 2019

CrossFit Black Box – CrossFit

Metcon

Perf: Metcon (Time)

For time:

50 Double Unders

25 Thrusters, 95/65

50 Double Unders

25 Power Snatches, 95/65

50 Double Unders

25 Squat Cleans, 95/65

50 Double Unders

25 C2B Pull-ups

50 Double Unders
**20min time cap. Unfinished reps = seconds on top of cap

FIT: Metcon (Time)

For time:

50 Double Unders

25 Thrusters, 75/55

50 Double Unders

25 SDHP, 75/55

50 Double Unders

25 KBS, 53/35

50 Double Unders

25 Pull-ups

50 Double Unders
**20min time cap. Unfinished reps = seconds on top of cap

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds:

10 Cal Ski-Erg

5 Ring Muscle-ups (5 C2B + 5 Dips)

5 High Hang Squat Cleans

5 Burpee Box Jumps (Work on quick cycling and rebounding into the next rep)
*To be done before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (AMRAP – Reps)

**Ideally this should be done before the daily WOD with recover in between**

With a running clock:

0:00-10:00

Find a 1RM Power Clean

10:00-13:00

Rest

13:00-??

With 70% of your 1RM from above:

1:00 Max Power Cleans

1:00 Rest

:45 Max Power Cleans

:45 Rest

:30 Max Power Cleans

:30 Rest

:30 Max Power Cleans

*Score is total reps at your 70% weight