Blackbird CrossFit – WOD
High-Hang Snatch (2 x 2 x 2 x 2 x 2)
Hang Snatch (2 x 2 x 2 x 2 x 2)
“Big Mike Jenkins” (Time)
This was the last WOD Mike wrote, intended for his box on Thanksgiving Day.
3 rounds
28 Goblet squats 35# / 26#
28 KB or dumb bell OH Presses (14 each arm-strict)
28 Step-ups 24/20
28 Ball slams 20# / 15#
28 Front rack lunges @95# / 65#
~~2 Burpees on the min~~
**Can be done as a partner WOD
BEG: Metcon (Time)
3 rounds
14 Goblet squats
14 KB OH Presses (7 each arm-strict)
14 Step-ups
14 Ball slams
14 lunges
~~2 Burpees on the min~~
WU: Warm-up (No Measure)
Jump Rope 2 Minutes
Couch Stretch 1 minute each side
10 Goblet Squats
10 Box Jumps
10 Slam Balls
10 Empty Bar Overhead Squats
10 Burpees
PVC Pass Throughs