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Aug 16, 2017

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CrossFit Black Box - CrossFitWeightliftingSnatch (21x1)21 min Clock 0:00-7:00 1 High Hang Snatch (from the hips) 7:00-14:00 1 Hang Snatch (Above the knees) 14:00-21:00 Full Snatch Score is heaviest successful lift. *Athlete's weight choice. Go as heavy as you safely can*Competitor/AccessoryMetcon (No Measure)3x15 Sandbag Glute Bridges 3x12 Single Leg KB…

Aug 15, 2017

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CrossFit Black Box - CrossFitMetcon (Time)For Time 10ft KB Weighed Bear Crawl 70/53 25 Toes to Bar 10ft One Arm KB Farmer's Carry 70/53 ------------------------------------ 20ft KB Weighed Bear Crawl 70/53 20 Toes to Bar 20ft One Arm KB Farmer's Carry 70/53 ------------------------------------ 30ft KB Weighed Bear Crawl 70/53 15…

Aug 11, 2017

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CrossFit Black Box - CrossFitMetconMetcon (Time)10-8-6-4-2 Power cleans, 185/135 50-40-30-20-10 Double Unders (x2 singles)Cool Down-Banded hamstring stretch -20 dislocators w/pvc -Rollout feet with lax ballCompetitor/AccessoryBack Squat (2-2-2-20)3 attempts at finding a heavy 2 then take 70% of your 2 reps and hit 20 reps with it. score is weight for…

Aug 10, 2017

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CrossFit Black Box - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 30min: 800m Run 40 Abmat Sit-ups 20 Turkish Get-ups, 53/35 (10 each arm)*For partial rounds: 800m = 8reps (1 per 100m completed)Cool Down-200m walk immediately following finish -Cobra pose -Pigeon poseCompetitor/AccessorySplit Jerk (1-1-1-1-1-1-1)7 sets of 1 at 85% of…

Aug 9, 2017

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CrossFit Black Box - CrossFitMetconMetcon (Time)7 Rounds for time: 7 Front Squats, 165/115 3 Wall Walks 7 Strict Pull-upsCool Down-Banded overhead distraction -Super front rack -Quad and glute rolloutCompetitor/AccessoryMetcon (No Measure)5 Rounds NOT for Time 1 min of Easy Rowing 6-8 Ring Muscle UpsMetcon (No Measure)Booty Work KB Cross Body…

Aug 7, 2017

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CrossFit Black Box - CrossFitMetconMetcon (Time)6 Rounds for Time 200m Run 15 Wall Balls 20/14 10 Push Press 95/65 1 Rope ClimbCool Down-Banded OVH Distraction -Pigeon pose -Banded hamstring stretchCompetitor/AccessorySnatch (3 reps)24min Clock 0:00-6:00 Every 2 minutes perform 3 High Hang Snatches (from the hips) 6:00-12:00 Every 2 minutes perform…