Blackbird CrossFit – CrossFit

Strength

Lift My Rower (Heavy Day) (7 Rounds for weight)

7 Sets for Load:
200m Row
3 Clean and Jerks

*Perform a set by completing the row then going right into the 3 clean and jerks with no rest.

*Rest as needed between each set just as you would for any lifting session

*Increase weight across sets as able

*Score today is total weight lifted across 7 sets, record each weight on each set and enter in wodify

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

100m Row (swap with a partner if class bigger than 10)

5 Sumo Inch Worms

5 Active Spider-mans / side

5 Reverse Lunges / leg

5 Shoulder Press

100m Row

5 Good Mornings

5 Elbow Rotations

5 Samson Lunges / leg

5 Push Press

100m Row

5 Deadlifts

5 Front Squats

5 Push Press

SPECIFIC WARM-UP

5 Down and Finish

5 Elbows High and Outside

5 Muscle Cleans

5 Hang Cleans

5 Cleans

5 Jump and Land

5 Jump and Land in split jerk position (arms at sides)

5 Jump, punch, and land in split jerk position

3 Clean and Jerks

Cool Down

Warm-up (No Measure)

ACCUMULATE:

1:00 90/90 pec stretch

2:00 Couch Stretch / leg