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Partner WOD

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CrossFit Black Box – Group/Partner WOD

Metcon

Metcon (Time)

In teams of 2

With a 17min Clock:

60 Deadlifts, 135/95

30 Burpees

60 Hang Power Cleans, 135/95

30 Burpees

60 Front Squats, 135/95

30 Burpees

Max CNJ in remaining time, 135/95

*Score time the last burpees are completed as well as total CNJ completed at the end of the workout.

**Only one partner working at a time. Break up reps any way.
**this section is where you report your score on the timed portion of the workout

Metcon (AMRAP – Reps)

In teams of 2

With a 17min Clock:

60 Deadlifts, 135/95

30 Burpees

60 Hang Power Cleans, 135/95

30 Burpees

60 Front Squats, 135/95

30 Burpees

Max CNJ in remaining time, 135/95

*Score time the last burpees are completed as well as total CNJ completed at the end of the workout.

**Only one partner working at a time. Break up reps any way.
**this section is where you put your CNJ score.

Sept 7, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

1-2-3-4-5-6-7-8-9-10 Clean and Jerks, 155/105

1 Round of Cindy after each set

(Cindy is 5 Pull-ups, 10 Push-ups, 15 Squats)

Competitor/Accessory

Metcon (No Measure)

Double Under Skill Work:

2 x 50 Double Unders

3 x 40 Double Unders

4 x 30 Double Unders

5 x 20 Double Unders

*Aim for unbroken sets. If you’re good at dubs, only count unbroken sets. Rest as little as necessary between sets. If you are not great at double unders yet, spend 10 Minutes practicing your jump rope and DU technique

Sept 6, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

4 x 5min rounds

3:30 to complete:

400m Run

15 Thrusters, 95/65

Max effort Bar-Facing Burpees in remaining time

*Score is total burpees completed in all 4 rounds

Competitor/Accessory

1 Pause Snatch + 2 Snatches (1-1-1-1-1-1-1-1)

1 Pause Snatch + 2 Full Snatches
Complete 1 rep Pausing 3″ off the floor, at the knee then again at the power position. Follow it by 2 full snatches dropping from the top and resetting. You choose the weight and increase as necessary. ***Avoid pause at the power position and still redipping form the hip. Should be from a static position.

Snatch Pull (3-3-3-3)

102-104% of 1RM Snatch

Sept 5, 2017

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CrossFit Black Box – CrossFit

Weightlifting

Back Rack Lunge (6-6-6-6)

3 reps each leg, work up to a heavy set of 6 althernating reps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7min:

10 OHS, 135/95

50 Double Unders (100 Singles)

Competitor/Accessory

Metcon (No Measure)

3 unscored rounds:

20 Alternating Dumbbell strict press

15 Bent-over rows

15 Romanian Deadlifts

**athlete chooses the weight. 2:00 rest between sets

Partner WOD

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CrossFit Black Box – Group/Partner WOD

Metcon

Metcon (AMRAP – Reps)

In Teams of 2, complete for total reps

EMOM for 20min:

Min 1: AMRAP Wall Balls, 20/14

Min 2: AMRAP Burpees

Min 3: AMRAP Db Snatches, 50/35

Min 4: AMRAP Kipping Pull-ups (no butterfly)

*REPEAT

One partner working at a time
**Score is total reps for all 20 minutes.

Competitor/Accessory

Metcon (Distance)

Row Conditioning:

:30 on/:30 rest

1:00 on/1:00 rest

1:30 on/1:30 rest

Repeat for 2 more rounds (total 3 rounds)

Post total meters completed for all 3 rounds

Sept 1, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

21-15-9

STOH, 135/95

T2B

*5min rest before next couplet

Metcon (Time)

9-15-21

Deadlifts, 185/135

Box Jump On and Overs, 24/20″
Scored seperately…may have to do some math from start time for the second couplet.

Competitor/Accessory

Back Squat (2-2-2-20)

*Work to a heavy double, then take 70% of that for 1 set of 20 without reracking the bar. If you did this last week, add 5-10lbs from then.

First Pull-up

Metcon (No Measure)

5 Rounds:

7 Hanging Scapular retractions (band assisted if necessary)

7 Banded strict pull-ups…5 second decent, pause at the bottom (difficult set of 7)

Aug 31, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20min:

400m Run

20 Burpees

60 Double Unders (120 singles)

RX+= Unbroken DU
10reps per 100m run for partial rounds

Competitor/Accessory

Metcon (Weight)

EMOM for 10min

Power Clean + Hang Squat Clean + TNG Squat Clean

*You choose the weight
Aim for no misses…post heaviest successful set of the complex

Aug 30, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

42-30-18

Wall Balls, 20/14

SDHP, 75/55

Box Jumps, 20″

Push Press, 75/55

Calorie Row

Competitor/Accessory

Metcon (No Measure)

4 Rounds:

100m Unbroken Farmers Carry, 2×70/53

100m OH Carry, 53/35 (switch arms at turnaround)

First Pull-up

Metcon (No Measure)

3 untimed rounds:

20 Dumbbell Rows (knee and hand on bench, 10 each arm…ten reps should be tough to finish)

10 Barbell Bicep Curls (set weight for another difficult set to finish)

*Rest 1-2 min between rounds.

*On rows, focus on letting arm fully extend at the bottom, and big squeeze of the shoulder blade at the top.