Blackbird CrossFit – WOD
Split Jerk (1 x 1 x 1 x 1 x 1)
Pull-up Progression (Week 4 Day 1)
Perform progression based on last Monday’s (8/31) retest score. If you did not retest last week do it today.
Metcon (AMRAP – Reps)
EMOM:
Hang Cleans 115 / 85
Double Unders (1 DU = 3 SU)
Snatch 115 / 85
Double Unders
Hang Clean
Double Unders
Snatch
Double Unders
Hang Clean
Double Unders
Snatch
Double Unders
Perform each movement in the following order for a minute each.
Rx Plus:
Weight is 135 / 105
BEG: Metcon (AMRAP – Reps)
EMOM:
Kettlebell Swings
Jump Ropes
Slam balls
Jump Ropes
Kettlebell Swings
Jump Ropes
Slam balls
Jump Ropes
Perform each movement in the following order for a minute each.
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