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Oct 19, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

6 x 400m Run

2min rest between intervals

*Score is total time to completion including rest

Competitor/Accessory

Metcon (No Measure)

15 minutes

Handstand/Handstand Walk Practice

*If you’re new to being upside down, practice kicking up against a wall and get some time on your hands.

First Pull-up

Metcon (AMRAP – Reps)

30 Seconds max strict banded pull-ups, 1 second pause at the bottom.

Rest 60 Seconds, Repeat for a total of 5 rounds

*Use a band that is not easy

Oct 18, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

4 x 3Minute rounds:

:30 Max Front Squats

1:00 Max Burpees Over Rower

1:30 Max Calorie Row

3:00 REST

*Score is total reps for all 3 movements for all 4 Rounds. Weight increases for each round.

Weight:

Men=95/115/135/155

Women=65/80/95/105

Competitor/Accessory

Metcon (No Measure)

EMOM for 10min:

Odd: 10 OH Walking Lunge Steps, 135/95

Even: 15 GHD Sit-ups

*If you are new to ghd sit-ups, scale range of motion to parallel with the floor

Oct 17, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

For time:

30 Dumbbell Power Cleans, 2×50/35lb

40 Dumbbell Push Jerks, 2×50/35lb

50 Box Jump On and Overs, 24/20″

60 Wall Balls, 20/14

Competitor/Accessory

Deadlift (3-3-3-3-3)

First Pull-up

Metcon (No Measure)

Crossover Symmetry “Iron Scap” Workout

Oct 16, 2017

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CrossFit Black Box – CrossFit

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Competitor/Accessory

Metcon (Weight)

Sets 1-3:

Power Snatch + OHS + Full Snatch

50% – 55% – 60%

Set 4: 3 Snatches @ 70%

Set 5: 2 Snatches @ 75%

Set 6: 1 Snatches @ 80%

Use the following 10 minutes to work to a heavy Single Snatch. 3 misses allowed. Post heaviest lift.

Oct 13, 2017

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CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15min:

12 Front Rack Reverse Lunges, 95/65

9 Hang Power Clean and Jerks, 95/65

6 Bar Muscle Ups
*Lunges are alternating, 6 per leg

Competitor/Accessory

Metcon (No Measure)

Witha 12 min clock…

0:00-7:00 Work to a moderate pausing Overhead Squat (3 sec pause at the bottom

7:00-12:00 Work to a moderate Snatch Balance

First Pull-up

Metcon (AMRAP – Rounds and Reps)

Death by Ring Rows

1 ring row in the first min

2 ring rows in the second min

Etc.

Continue until you can’t finish the required reps in the given minute. Score is rounds completed + additional reps.

Make rows difficult, but minimum of 10 rounds

Oct 12, 2017

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CrossFit Black Box – CrossFit

Weightlifting

Hang Snatch (2-2-2-2)

*Work to a heavy double in 4 attempts.

Metcon

Metcon (Time)

9-6-3

Snatch, 155/105

Burpee Box Jumps, 30/24″

*Snatches are full snatches

Competitor/Accessory

Pausing Split Jerk + Split Jerk (1-1-1-1-1-1-1)

1 Pausing Split Jerk + 1 Split Jerk

*First rep pause in dip, and pause in receiving position. Both pauses for 2 seconds. Second rep is a split jerk with no pauses.

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

Oct 9, 2017

By: 0

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

Open WOD 16.4 For Time:

55 Deadlifts, 225/155

55 Wall Balls, 20/14

55 Cal Row

55 HSPU

**25min time cap

Competitor/Accessory

Metcon (No Measure)

EMOM for 10min:

Odd: 10 Cal SkiErg

Even: 7 Hang Power Cleans + 7 Push Jerks, 165/115

First Pull-up

Metcon (No Measure)

Heavy Bent Over Barbell Rows

5 x 5-7 reps, very challenging

Partner WOD

By: 0

CrossFit Black Box – Group/Partner WOD

Metcon

Metcon (Time)

Using a Deck of Cards, teams of 2 complete every card in the deck:

Spades = Thrusters, 95/65

Clubs = SDLHP, 95/65

Hearts = Burpees

Diamonds = GHD Sit-ups

Card = # of reps

Joker = 400m Run

Jack =11

Queen = 12

King = 13

Ace = 14

*Start with each partner drawing a card and performing the required reps. Score is time it takes to perform all 52 cards between the 2 partners. May NOT trade cards between teammates.