Nov 8, 2017
CrossFit Black Box – CrossFit
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 (AMRAP – Reps)
7 minute ladder:
3 Push Presses, 115/80
6 Push Presses, 115/80
Etc. adding 3 reps each round.
Score is total reps completed in the 7minutes.
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
2017 11 08