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Nov 8, 2017

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CrossFit Black Box – CrossFit

Weightlifting

Back Squat (20min to find heavy Double, then 70% for 1×20)

*Use 70% of your double for the day to do one set of 20 reps (can also add 5-10lbs to last week’s set of 20

Metcon

Metcon (AMRAP – Reps)

7 minute ladder:

3 Push Presses, 115/80

3 T2B

6 Push Presses, 115/80

6 T2B

Etc. adding 3 reps each round.

Score is total reps completed in the 7minutes.

Competitor/Accessory

Metcon (No Measure)

On the 90 seconds for 12minutes:

1 Power Snatch + 1 Hang Power Snatch + 1 Snatch Balance

*Build in weight as ability dictates. Focus is on timing and speed of footwork and arm rotation/lockout. Not necessarily as heavy as possible…technique is the focus here. #trusttheprocessandlistentothecoach