Blackbird CrossFit – WOD
Snatch Balance (3 x 3 x 3 x 3 x 3)
Reps should be completed for Form not max weight. Get comfortable dropping into the squat before you add weight.
*Scale to Overhead Squat or shoulder mobility work.
Pull-up Progression (Week 4 Day 1)
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
10 Squat cleans 95 / 65
30 second L-sit hold
10 Squat cleans 96 / 65
60-second hang from pull-up bar
BEG: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Cleans or Kettlebell Swings
30 Second Dip Support Holds
10 Cleans or Kettlebell Swings
30 Second hang from pull-up bar or rings
Warm-up 14 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
PVC Pass Throughs
Shoulder mobility station work