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
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs