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Crossfit Wednesday

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CrossFit Black Box – CrossFit

CFBB Warm Up (No Measure)

500m Row/400m Run


1 min Pigeon Pose each leg

10 KB Single leg RDL 35/26, each leg

20 KB Deadlifts 53/35

10 Goblet Squats 53/35

Power Snatch + OVH Squat

15min Clock

Every 90 seconds perform:

2 Power Snatches + 4 Overhead Squats
Athletes pick their weight (aim for position and no misses)

May start light and increase weight throughout EMOM

Metcon (AMRAP – Rounds and Reps)


8 Hang Power Cleans 95/65

4 Lateral Burpees

4min REST

pick up where you finished previous amrap

Cool Down

Banded Hamstring Stretch

Pigeon Pose

Banded Trap Stretch


Bench Press (6-6-6-6-6, across)

5 working sets of 6 @80% of your 1RM Bench

Super Set with Bent Over Rows

Bent Over Row (10-10-10-10-10)

Men: 135lbs

Women: 95lbs