Blackbird CrossFit – CrossFit

Benchmark Workout

CrossFit Sanitas (3 Rounds for reps)

AMRAP 6

9 Hang Power Snatches 75#/55#

9 Box Jumps 24/20

9 Thrusters 75#/55#

9 Bar Facing Burpees

Rest 1 minute

AMRAP 6

6 Hang Power Snatches 95#/65#

9 Box Jumps 24/20

6 Thrusters 95#/65#

9 Bar Facing Burpees

Rest 1 minute

AMRAP 6

3 Hang Power Snatches 115#/75#

9 Box Jumps 24/20

3 Thrusters 115#/75#

9 Bar Facing Burpees

Scaled Version

Metcon (3 Rounds for reps)

AMRAP 6

9 Hang Power Snatches (45/35#)

9 Step-ups

9 Thrusters (45/35#)

9 Bar-Facing Burpees

Rest 1 minute

AMRAP 6

6 Hang Power Snatches (45/35#)

9 Step-ups

6 Thrusters (45/35#)

9 Bar- Facing Burpees

Rest 1 minute

AMRAP 6

3 Hang Power Snatches

(45/35#)

9 Step-ups

3 Thrusters (45/35#)

9 Bar-Facing Burpees

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

10 PVC Pass Throughs

10 Step-ups

10 Air Squats

5 No Push-up Burpees

100m Run

10 PVC Pass Throughs

10 Step-ups

5 Front Squats

5 Shoulder Presses

5 Push-ups

100m Run

10 PVC Pass Throughs

5 Box Jumps

5 Thrusters

3 Bar-Facing Burpees

SPECIFIC WARM-UP

5 Down and Finish

5 Elbows High and Outside

5 Muscle Snatches

5 Hang Power Snatches

WORKOUT PRIMER

3 Hang Power Snatches (1st weight)

3 Box Jumps

3 Thrusters

3 Bar-Facing Burpees

3 Hang Power Snatches

(2nd weight)

3 Box Jumps

3 Thrusters

3 Bar-Facing Burpees

3 Hang Power Snatches (3rd weight)

3 Box Jumps

3 Thrusters

3 Bar-Facing Burpees

Cool Down

Warm-up (No Measure)

Accumulate

2:00 Pigeon stretch / leg

2:00 Couch stretch / leg