Blackbird CrossFit – WOD

Halting Clean Grip Deadlift (3 x 3 x 3 x 3 x 3)

Perform 2 reps of a Deadlift using a Clean stance and grip. Pause for a 2 count just above the knee then complete the DL. Perform a 3rd rep that is a full Clean from the ground without a pause. Focus on straight knees and hamstring tension when in DL pause and in the Clean.

1 rep = 2Deadlifts + 1Clean
Record 3rep clean weight.

**Between lift sets perform Week 1 Day 1 Push-up sets.

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Goblet squats 53# / 35#

10 Toes 2 Bar

25 Double Unders

BEG: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

8 Goblet squats

8 Knee Raises or Sit-ups

50 Jump Ropes

Warm-up 7 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


10 GHD Sit-ups or Abmat Sit-ups

10 GHD Back Extensions or Supermans

3 min of skill work or mobility

PVC Pass Throughs