Blackbird CrossFit – CrossFit
Strength
Metcon (Weight)
EMOM 10
2 Touch and Go Power Cleans
-start at a light/moderate weight and aim to build weight across each set as able
-score is heaviest weight lifted
Benchmark Workout
Extended Elizabeth (Time)
For Time:
21-18-15-12-9-6-3
Power Cleans (135/95#)
Ring Dips
Scaled Version
Metcon (Time)
For Time:
18-15-12-9-6-3-3
Power Cleans (75/55#)
Box Dips
Warm-up
Warm-up (No Measure)
AMRAP 5
5 PVC Pass Throughs
5 Muscle Cleans
5 Jumping Ring Dips
:15 Ring Support Hold or Push-ups Plank Hold
SPECIFIC WARM-UP
5 Jumping Ring DIps
:15 Ring Support Hold
5 Bottom or Ring Hold
5 Ring Dips (Kipping or Strict)
5 Down and Finish
5 Elbows High and Outside
5 Hang Power Cleans
5 Power Cleans
Cool Down
Warm-up (No Measure)
3 Sets:
:30 Scorpion Stretch Hold /Side
:30 Press-up Stretch