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Oct 4, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

Every 5 Minutes for 4 Rounds perform:

400m Run

21 KBS, 53/35

12 Pull-ups

*Each round is a sprint
**Score is your slowest round

Competitor/Accessory

Metcon (Weight)

EMOM for 12min:

1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk
**Same weight across or increase as desirerd. No missed reps.

Oct 3, 2017

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CrossFit Black Box – CrossFit

Weightlifting

Back Squat (20min to find a heavy set of 3)

Metcon

Metcon (Time)

E2M for 10min:

10 Front Rack Lunges (athlete chooses the weight)

*Alternating for 5 steps each leg. Bar comes from the floor. Pose heaviest successful set of 10.

Competitor/Accessory

Metcon (Time)

21-18-15-12-9

GHD Sit-ups

Assault bike calories

*If you’re new to ghd situps, scale range to parallel with the floor

Oct 2, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP in 15min:

Continue up the ladder as far as possible…

2 Box Jumps, 24/20″

2 Push-ups

2 Wall Balls, 20/14

4 Box Jumps

4 Push-ups

4 Wall Balls

Etc.

*score is total reps

Competitor/Accessory

Snatch (3×1@85%, 2×1@87-90%)

Warm-up sets:

Power Snatch+OHS+Full Snatch

50%-55%-60%

Full Snatch:

3 @70%

2@75%

1@80%

First Pull-up

Metcon (No Measure)

4×10-12 strict banded pull-ups w/pause at the bottom.

*make difficult. Last couple of reps should be difficult to finish

Partner WOD

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CrossFit Black Box – Group/Partner WOD

Metcon

Metcon (Time)

In Teams of 4 Complete:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

Immediately into…

2,000m Row

100 Burpees

200 KBS, 53/35

300 Walking Lunge Steps

2,000m Row

*Break up however you want. One person working at a time. Mile runs are to be done as a 400m Sprint relay. 2k rows are to be broken up in 500m interval relays. HAVE FUN!

Sept 29, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

3 Rounds for time:

10 Power Snatches, 155/105

15 Ring Dips

20 Pull-ups(RX+=C2B)

Competitor/Accessory

Metcon (No Measure)

EMOM for 10min:

Odd: 15/12 Cal Assault Bike

Even: 50 Double Unders

**Scale Cals as necessary. Scale dubs to 40 sec of practice or singles

First Pull-up

Metcon (No Measure)

4 Rounds:

10 Hanging Scapular Retractions (on pull-up bar)

10 Bent-over Dumbbell Flys

Sept 27, 2017

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CrossFit Black Box – CrossFit

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
For today, scale to 70 singles

Competitor/Accessory

Metcon (Time)

3 Rounds:

100m Farmers Carry, 110/70

20 GHD Sit-ups

*If you’re new to ghds, scale the range of motion to parallel to the floor.

Sept 26, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

With a running clock:

AMRAP in 5min:

7 Hang Power Cleans, 135/95

7 Box Jumps, 30/24″

2 Minutes Rest

AMRAP in 5min:

7 Kettlebell Swings, 70/53

14 Pistols (7 ea leg, alternating)

2 Minutes Rest

AMRAP in 5min:

Calorie Row
Score is total reps

Competitor/Accessory

Metcon (No Measure)

4 x Max effort ring Muscle-ups

3 min rest in between sets

**If you are still working on muscle-ups

20 False grip ring rows (difficult)

10 Strict Dips

Max Effort L-sit at the top of a dip on rings

10 Dip Negatives

20 Muscle-up Transitions on the low rings

Sept 25, 2017

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CrossFit Black Box – CrossFit

Weightlifting

The CrossFit Total (Total Weight)

**3 Attempts at each lift. Weight can only be increased. Once a weight is attempted, you may not decrease the weight if missed.

Competitor/Accessory

Metcon (AMRAP – Reps)

Death by Pull-ups and HSPU

-One Pull-up + One HSPU in the first minute

-2 Pull-ups + 2 HSPU in the second minute

-Continue as far as possible.

*Once you cannot finish both movements in the required min, continue with just the pull-ups as far as possible. Score is total reps

First Pull-up

Metcon (No Measure)

5 rounds:

10 Bent Over Barbell Rows (heavy)

Max effort dead hang on the pull-up bar

Partner WOD

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CrossFit Black Box – Group/Partner WOD

Metcon

Metcon (Weight)

In a team of 2:

8 minutes for both partners to establish a 1RM Thruster (from a rack)

*Followed by 4min rest

Bar must start empty, clips required, score is sum of both partners heaviest lifts

Metcon (AMRAP – Rounds and Reps)

Following 4min rest

AMRAP in 8min:

4 Thrusters, 135/95

4 Lateral Burpees over Bar

*One partner completes a full round, then rests while the other partner completes a full round, etc. Score is total rounds completed by both partners.