Blackbird CrossFit – WOD
Halting Snatch Grip Deadlift (3 x 3 x 3 x 3 x 3 )
This lift should not exceed your 1 RM Snatch by more than 20%.
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Muscle-up Scaling : 1MU = 2 Chest to Bar Pull ups + 2 Push-ups. Perform all of the Pull-ups then the Push-ups.
BEG: Metcon (Time)
9 – 7 – 5 – 3
Pull-ups
Push-ups
Burpees
WU: Warm-up (No Measure)
0.8 Miles on Bike
Pigeon Stretch 1 min each side
10 Banded Deadlifts
10 Ring Rows or Strict Pull-ups
10 GHD Back Extensions or Supermans
10 Push-ups
10 Burpees