Blackbird CrossFit – CrossFit
Strength
Metcon (6 Rounds for weight)
5 Sets for Load
Perform a set every 2 mins for 10 minutes
1 Hang Snatch
+
1 Snatch
*can choose power or squat today
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
5 Burpee Box Jump Overs (24/20)
7 Hang Power Snatches (95/65)
Scaled Version
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
5 Burpee Box Step Overs (20/18)
7 Hang Power Snatches (65/45#)
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
20 Plate Hops
10 PVC Pass Throughs
5 Split Squats / leg
5 Yoga Push-ups
5 Push-ups Ts / side
20 Plate Hops
10 PVC Pass Throughs
5 Step-ups / leg
5 Push-ups
5 Active Spider-mans / side
20 Plate Hops
10 PVC Pass Throughs
3 Burpees
3 Box Jump Overs
5 Snatch Grip Push Press
SPECIFIC WARM-UP
5 Down and Finish
5 Elbows High and Outside
5 Muscle Snatches
5 Hang Snatches (what you will do in metcon)
5 Snatches
5 Reps of the complex (1 hang snatch + 1 snatch)
2-3 sets of the complex to build to starting EMOM weight
Cool Down
Cool Down (No Measure)
ACCUMULATE:
2:00 Banded Shoulder Distractions / arm
1:00 Child’s pose on box