Sept 30th 2019

30
Sep

Sept 30th 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:

7 Cycles of Bear Complex, 95/65

7 Kipping Pull-ups (NO Butterfly)

*Bear Complex=

Power Clean + Front Squat + Push Press + Back Squat + Push Press (from back)

**7 cycles do NOT have to be unbroken. Can combine squats and push presses into thrusters

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT

250m Row Sprint

1 Peg Board Ascent (or max effort static hold)

10 Kipping HSPU

16 Alternating Pistol Squats

Metcon (AMRAP – Reps)

With a Running Clock:

0:00-10:00

Find a 1RM Snatch

10:00-13:00

Rest

13:00-18:00

1:00 Max Snatches @ 70% of above snatch

1:00 Rest

:45 Max Snatches

:45 Rest

:30 Max Snatches

:30 Rest

:30 Max Snatches

*Score is total reps at 70%