Blackbird CrossFit – WOD
Halting Snatch Grip Deadlift (3 x 3 x 3 x 3 x 3)
2 count pause
Pull-up progression
Metcon (Time)
For Time:
50 air squats
Then
4 rounds
20 abmat sit-ups
10 Hand Stand Push-ups
5 Squat Cleans 135 / 95
RX plus:
25 Front Squats (135/95)
Then
4 rounds
20 GHD Sit-ups
10 Deficit HSPU 2×45/2×25 (under each hand)
5 Squat Cleans 185 / 125
BEG: Metcon (Time)
For Time:
25 air squats
Then
3 rounds
10 Abmat sit-ups
10 Push-ups
10 Deadlifts
Pull-up Progression (Week 6 Day 1)
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs