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