Blackbird CrossFit – WOD
Halting Snatch Grip Deadlift (3 x 3 x 3 x 3 x 3 )
Starting from the ground pause for a 2 count at the following locations:
1) Knee
2) Power Position
3) Top of Deadlift
All: Metcon (AMRAP – Reps)
Rowling
Each athlete will row 10 “frames”. The goal for each frame is to stop the meter counter as close to 100M distance as possible. Only full pulls are allowed. No partial pulls as you near 100M. The goal is to have the lowest score for each round and the lowest accumulated score for the game.
For example, if at the end of the “frame” the counter reads 102m, the score for that frame is 2. The score would be the same if the counter read 98m. If the counter stops on 100m, the score for the frame is 0 and would thus be equivalent to a strike in bowling.
Perform the following penalty movements:
Odd Frames: GHD Sit-ups or Sit-ups
Even Frames: Toes to Bar or Knee Raises
Beginners = 1X score
Rx = 2X score
Rx+ =3X score
*All movements are capped at 20 reps
WU: Warm-up (No Measure)
Row 400M
Roll glutes/ham using a lax ball on a box
10 Banded Side Steps
10 Banded Deadlifts
15 Sit-ups
10 Ring rows or Pull-ups
PVC Pass Throughs