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Jun 21, 2018

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CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min:

8 x 1-arm Dumbbell CNJ, 50/35 (R-Arm)

8 x 1-arm Dumbbell CNJ, 50/35 (L-Arm)

10 T2B

12 Handstand Push-ups

Competitor

Metcon (Weight)

E2M for 16min:

Power Snatch + Squat Snatch + Hang Squat Snatch

*PSn to Sq Sn should be touch and go
*Increase weight or stay the same across

Jun 20, 2018

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (No Measure)

5 Rounds:

100m Farmer Carry 70/53+

Rest as needed between sets

2k Row (Time)

Max Effort 2k Row

Competitor

Metcon (AMRAP – Rounds and Reps)

Death by 10ft Handstand Walk

*10ft in min 1

20ft in min 2

30ft in min 3

Etc.

Continues as long as possible until you can no longer finish the required feet in a given min. Scale to piked walks around a box, or shoulder touches on the wall

Accessory

Metcon (No Measure)

Dumbbell Bench Press

4 x 10 reps

4 x 10 each arm

Bent-over Dumbbell Rows

Single Leg KB Deadlifts

3 x 10 each leg

KB Windmills

3×10

June 19, 2018

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Weight)

15min to find a Max at the following Complex:

1 Squat Clean + 1 Front Squat + 1 Split Jerk
*The bar must start empty when the clock begins. Weight must be lifted from the ground when time runs out for the attempt to count.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7min:

7 Deadlifts, 275/185

50 Double Unders

Competitor

Metcon (No Measure)

AFAP

15/10 Cal Assault Bike

6 Burpee Box Jump On-and-Overs

5:00 Rest

5 Rounds

June 18, 2018

By: 0

CrossFit Black Box – CrossFit

Metcon

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here

Competitor

Metcon (No Measure)

5 Supersets:

5 Bench Presses

Max rep strict Chin-ups

*rest 4-5min between sets. Athlete chooses the weight

Accessory

Metcon (No Measure)

3 sets

10 Matador Dips w/pause

16 alternating hammer curls w/dumbbells

3×10 Cuban press

(Light weight)

Jun 14, 2018

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

U.S. Army Birthday WOD

AMRAP in 40min:

17 Power Cleans, 135/95

75 Air Squats

*Strip Bar, carry it 200m, Return to plates, carry one of them 200m, retrieve the second plate and carry it to the bar. Reset the bar and begin a new round.

RX+ = Done as WOD was originally created…AMRAP in 60 Minutes

Competitor

Metcon (No Measure)

CrossOver Symmetry Iron Scap

Reverse Hyper

3 x 12 at 30-40% of 1RM Back Squat

June 12, 2018

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

10 1-Minute Rounds

10 Lateral Burpees Over Bar

Max Power Snatches in remaining time, 135/95

Rest 2:00 between rounds

*Score is total PS

Competitor

Metcon (No Measure)

10 Minutes Ring Muscle-up Practice

(Strict, transitions, positions, etc.)

Split Jerk (3-3-3-3)

June 11, 2018

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min:

5 C2B Pull-ups

10 Wall Balls, 20/14

15 KBS, 53/35

Competitor

Metcon (No Measure)

4 x 8 OH Walking Lunges

AHAP

Rest as needed between sets

Accessory

Metcon (No Measure)

4 supersets:

10 Kneeling Strict DB Press Each Arm

10 Strict T2B

Rest 2:00

3 x 100ft KB Drag Bear Crawl

Rest 5:00 between sets

4 x Max effort plank hold

2:00 rest between

June 7, 2018

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

Every 5min for 25min:

400m run

10 Power Snatches, 95/65

10 Lateral Burpees over bar

*Rest remaining time

Score is slowest round of the 5 rounds

Competitor

Metcon (Weight)

4 x 10 reps Unbroken

Overhead Walking Lunge steps

*as heavy as possible

June 6, 2018

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (No Measure)

EMOM for 14min:

Min 1-7: Clean Lift-off + Clean Pull

Min 8-14: 1 Clean

*Increase weight as desired in 8-14, but no misses and sound technique to be maintained.

Flight Simulator (Time)

5-10-15-20-25…45-50-then back down…

Double Unders, *unbroken sets only!
15min time cap

Competitor

Metcon (Time)

2 rounds for time:

20/17 Cal Row

30ft HS Walk

20/17 Cal Assault Bike

30ft HS Walk BACKWARD

Accessory

Metcon (No Measure)

Bench Press

5-4-3-3-3

Then…

Bent Over Barbell Row

3 x 10 reps, difficult but unbroken

Rest 3:00 between sets

3 Supersets

15 GHD Sit-ups

15 Hip Extensions

Rest 2:00

3 Supersets

Max effort hanging knee raises

10 Alternating Bird Dogs

Rest 3:00