Blog Search

Sept 22, 2017

By: 0

CrossFit Black Box - CrossFitMetconMetcon (Time)For time: 3k Row 200 Double Unders (400 Singles) 1 Mile RunCompetitor/AccessoryHang Power Clean (3-3-3-3-3)5 Attempts looking for a new 3RM Hang power cleanFirst Pull-upMetcon (No Measure)3 rounds: 10 Barbell pull-ups 10 Barbell Bicep Curls *Set bar on squat rack and use similar to a…

Sept 21, 2017

By: 0

CrossFit Black Box - CrossFitWeightliftingShoulder Press (5-5-5)Push Press (3-3-3)Split Jerk (1-1-1)Competitor/AccessoryMetcon (No Measure)15 Thrusters, 95/65 :30 Rest 12 Thrusters, 95/65 :30 Rest 9 Thrusters, 95/65 3:00 Rest Repeat for 3 total rounds. **All sets should be unbroken...scale weight if necessary. Building capacity and recovery.

Sept 20, 2017

By: 0

CrossFit Black Box - CrossFitMetconMetcon (Time)For time: 50 Wall Balls, 20/14 50 Db Snatches, 50/35 35 Wall Balls, 20/14 35 Box Jumps, 24/20" 20 Wall Balls, 20/14 20 Deadlifts, 255/175Competitor/AccessoryMetcon (Distance)Rowing Intervals: :30 Sprint, :30 Rest 1:00 Sprint, 1:00 Rest 1:30 Sprint, 1:30 Rest Repeat for 3 total rounds. Score…

Sept 18, 2017

By: 0

CrossFit Black Box - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 20min: 7 Power Cleans, 135/95 7 Front Squats, 135/95 7 Push Jerks, 135/95 7 BurpeesCompetitor/AccessoryMetcon (No Measure)50 x 4-count Flutter Kicks 50 Leg LeversFirst Pull-upMetcon (No Measure)3 sets: 10 Strict Banded Pull-ups, pause at the bottom 90 seconds rest…

Sept 14, 2017

By: 0

CrossFit Black Box - CrossFitWeightliftingPush Press (1-1-1-1-1)*5 attempts for a new 1RMMetconMetcon (AMRAP - Rounds and Reps)AMRAP 15: 10 Wall Balls, 20/14 10 KBS, 70/53Competitor/AccessoryMetcon (No Measure)400m Heavy sled drag (athlete chooses the weight)First Pull-upMetcon (No Measure)3 rounds: 10 one-arm dumbbell rows (heavy, each arm) Max effort dead hang on…

Sept 13, 2017

By: 0

CrossFit Black Box - CrossFitMetconMetcon (Time)27-21-15-9 95/65 Squat Cleans C2B Pull-upsCompetitor/AccessoryMetcon (Weight)E2M for 10min: 3 OHS, athlete chooses weight. *Increase weight as necessary. Post heaviest successful set of 3. Miss an attempt, lower weight and finish the E2M at a lower weight.Metcon (No Measure)10min: Handstand hold/handstand walk practice.