Blackbird CrossFit – WOD
Max Pull-ups (AMRAP – Reps)
Complete as many un-assisted unbroken strict pull-ups as possible. Start with fully extended arms and finish with chin above the bar. Letting go of the pull-up bar will indicate the end of an unbroken set.
Max Push-ups (AMRAP – Reps)
Complete as many un-assisted unbroken strict push-ups as possible. Start with fully extended arms in a plank position. Lower until chest touches the ground and finish with arms fully extended. Picking up hands from the ground or placing knees on the ground will indicate the end of an unbroken set.
Metcon (AMRAP – Reps)
10 Rounds (20 Minutes) – EMOM, perform:
-Odd minute: 2x front squat + 1x split jerk (Only after 2nd squat) * Weight 75-85% of Split Jerk 1 Rep Max
-Even minute: Max rep unbroken knees to elbow (No more than 30 seconds of work)
Rx+
Odd: 2x Squat Clean and Jerks (85% Jerk 1RM)
Even: GHD (No more than 30 sec)
BEG: Metcon (AMRAP – Reps)
10 Rounds (20 Minutes) – EMOM, perform:
-Odd minute: 3x front squats (empty bar or lightly loaded)
-Even minute: Max rep unbroken knee raises or sit-ups (No more than 30 seconds of work)
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 30sec plank holds
3 min of skill work or mobility
PVC Pass Throughs