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Oct 11, 2017

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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