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Aug 8, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

With a 16min Clock:

For time and Reps…

60/50 Cal Row

50 Axle Bar Deadlifts (205/145)

40 1 Arm Db STOH, 50/35 (switch arms every 5 reps)

30 Box Jump On and Overs, 30/24″

Max Burpees in remaining time.

*SCORE ON THIS SECTION IS TIME WHEN BURPEE BOX JUMP OVERS ARE COMPLETED! CAP IS 13MIN ON THIS SECTION TO ALLOW AT LEAST 3MIN FOR BURPEES

Metcon (AMRAP – Reps)

With a 16min Clock:

For time and Reps…

60/50 Cal Row

50 Axle Bar Deadlifts (205/145)

40 1 Arm Db STOH, 50/35 (switch arms every 5 reps)

30 Box Jump On and Overs, 30/24″

Max Burpees in remaining time.

*SCORE ON THIS SECTION IS NUMBER OF BURPEES COMPLETED WHEN TIME RUNS OUT

Cool Down

-Banded hamstring stretch

-Pigeon pose

-Banded across the body stretch

Competitor/Accessory

Bench Press (1-1-1-1-1-1-1-1-1-1)

10 sets of 1 at 90% of your 1RM Bench

*10 Deficit 4/2″ Push Ups immediately after each round*

Power Clean (1-1-1-1-1-1-1-1-1-1)

10 sets of 1 at 90% of your 1RM Power Clean

*perform 5 High Box Jumps 40/30″ immediately after each set*