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Oct 17, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

For time:

30 Dumbbell Power Cleans, 2×50/35lb

40 Dumbbell Push Jerks, 2×50/35lb

50 Box Jump On and Overs, 24/20″

60 Wall Balls, 20/14

Competitor/Accessory

Deadlift (3-3-3-3-3)

First Pull-up

Metcon (No Measure)

Crossover Symmetry “Iron Scap” Workout

Oct 16, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Competitor/Accessory

Metcon (Weight)

Sets 1-3:

Power Snatch + OHS + Full Snatch

50% – 55% – 60%

Set 4: 3 Snatches @ 70%

Set 5: 2 Snatches @ 75%

Set 6: 1 Snatches @ 80%

Use the following 10 minutes to work to a heavy Single Snatch. 3 misses allowed. Post heaviest lift.

Oct 13, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15min:

12 Front Rack Reverse Lunges, 95/65

9 Hang Power Clean and Jerks, 95/65

6 Bar Muscle Ups
*Lunges are alternating, 6 per leg

Competitor/Accessory

Metcon (No Measure)

Witha 12 min clock…

0:00-7:00 Work to a moderate pausing Overhead Squat (3 sec pause at the bottom

7:00-12:00 Work to a moderate Snatch Balance

First Pull-up

Metcon (AMRAP – Rounds and Reps)

Death by Ring Rows

1 ring row in the first min

2 ring rows in the second min

Etc.

Continue until you can’t finish the required reps in the given minute. Score is rounds completed + additional reps.

Make rows difficult, but minimum of 10 rounds

Oct 12, 2017

By: 0

CrossFit Black Box – CrossFit

Weightlifting

Hang Snatch (2-2-2-2)

*Work to a heavy double in 4 attempts.

Metcon

Metcon (Time)

9-6-3

Snatch, 155/105

Burpee Box Jumps, 30/24″

*Snatches are full snatches

Competitor/Accessory

Pausing Split Jerk + Split Jerk (1-1-1-1-1-1-1)

1 Pausing Split Jerk + 1 Split Jerk

*First rep pause in dip, and pause in receiving position. Both pauses for 2 seconds. Second rep is a split jerk with no pauses.

Oct 11, 2017

By: 0

CrossFit Black Box – CrossFit

Weightlifting

Front Squat (3-1-3-1-3-1 (80%-89-80-91-80-93+))

Metcon

Metcon (AMRAP – Reps)

AMRAP in 8Min:

2 Min: Push-ups

2 Min: Walking Lunge Steps

2 Min: Ring Dips

2 Min: T2B

*Score is total reps

Competitor/Accessory

Power Clean (5-5-3-3-1-1)

*Athlete chooses weight, sets are touch and go.

First Pull-up

Metcon (No Measure)

3 rounds:

7 Negatives from pull-up Bar (Jump to top of pull-up, 3-5 sec decent to the bottom position)

7 Barbell curls AHAP

Metcon (No Measure)

3 rounds:

7 Negatives from pull-up Bar (Jump to top of pull-up, 3-5 sec decent to the bottom position)

7 Barbell curls AHAP

Oct 9, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

Open WOD 16.4 For Time:

55 Deadlifts, 225/155

55 Wall Balls, 20/14

55 Cal Row

55 HSPU

**25min time cap

Competitor/Accessory

Metcon (No Measure)

EMOM for 10min:

Odd: 10 Cal SkiErg

Even: 7 Hang Power Cleans + 7 Push Jerks, 165/115

First Pull-up

Metcon (No Measure)

Heavy Bent Over Barbell Rows

5 x 5-7 reps, very challenging

Partner WOD

By: 0

CrossFit Black Box – Group/Partner WOD

Metcon

Metcon (Time)

Using a Deck of Cards, teams of 2 complete every card in the deck:

Spades = Thrusters, 95/65

Clubs = SDLHP, 95/65

Hearts = Burpees

Diamonds = GHD Sit-ups

Card = # of reps

Joker = 400m Run

Jack =11

Queen = 12

King = 13

Ace = 14

*Start with each partner drawing a card and performing the required reps. Score is time it takes to perform all 52 cards between the 2 partners. May NOT trade cards between teammates.

Oct 6, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

Open WOD 14.4 FOR TIME!

60 Cal Row

50 T2B

40 Wall Balls, 20/14

30 Power Cleans, 135/95

20 Muscle-ups
*30min time cap

*Scale MU to MU Transitions into dip press out on the low rings

Competitor/Accessory

Push Press + Power Jerk + Split Jerk (1-1-1-1-1-1-1)

1 Push Press + 1 Power Jerk + 1 Split Jerk

Oct 5, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Snatch Grip Deadlift (3-3-3-3-3 E2M for 10min)

Main concern here is building strength while hitting proper snatch positions. First set at around 80% of 1RM Snatch, build from there based on feel. Every rep from dead stop…No Touch and Go.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16min:

8 Burpee Box Jump Overs, 24/20″

8 Hang Power Snatches, 115/80

8 Thrusters, 115/80

Competitor/Accessory

Metcon (AMRAP – Rounds and Reps)

Death by Handstand Walk

10ft in the first min

20ft in the second min

30ft in the third min

Etc.

Continue as far up the ladder as possible until you can no longer complete the required feet in a given minute.
*Does not have to be unbroken. Scale to number of steps taken if still learning. Or practice kicking up to a handstand on the wall if necessary.

**Score is rounds completed + extra feet in 10ft increments only

First Pull-up

Metcon (No Measure)

4 rounds untimed:

12 Ring Rows

6 Deficit Pull-ups

*Make ring rows difficult…reps 10-12 should be hard to complete.

**For negatives, jump to the chin over bar position and slowly lower to full arm extension in 3-5 seconds