Blackbird CrossFit – CrossFit
Benchmark Workout
Coach Chris (AMRAP – Rounds and Reps)
AMRAP 12
1 Snatch 155#/105#
2 Clean and Jerks 155#/105#
4 Handstand Push-ups
8 Pistol Squats (4/4)
16 Double Unders
Warm-up
Warm-up (No Measure)
Warm-up
GENERAL WARM-UP
2 Rounds of
20 Single Unders — > Double Uners
10 PVC Pass Throughs
5 Yoga Push-ups
5/5 Reverse Lunges
SPECIFIC WARM-UP
5/5 Modified Pistols
5/5 Pistols
:30 Handstand Hold
5 Handstand Push-ups
5 Down and Finish
5 Elbows High and Outside
5 Muscle Snatches
5 Hang Power Snatches
5 Power Snatches
5 Hang Power Cleans
5 Power Cleans
5 Power Clean + Push Press
5 Power Clean and Jerk
*EMOM 6
Even: 1 Power Snatch
Odd: 1 Clean and Jerk
*build to workout weight as you go
Cool Down
Warm-up (No Measure)
Accumulate:
2:00 Pigeon Stretch / Leg
2:00 Couch Stretch / Leg