Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1)
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Handstand Push-ups
7 Power Cleans 155# / 105#
9 Pistols (each leg)
Rx Plus with:
5 Deficit HSPU (M 2×45 under each hand / W 25+45 under each hand)
7 Power Clean 175# / 125#
9 Pistols (each leg)
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
5 Handstand Push-ups or Push-ups
7 Cleans or Kettlebell swings
9 Lunges (each leg)
Pull-up Progression (Week 2 Day 1)
If you feel pull-ups are impacting your Deadlift make up the pull-up work tomorrow.
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs