Blackbird CrossFit – CrossFit
Strength
Hang Power Clean (4-4-4-4-4)
Build to a set just heavier than the load to be used in the workout.
Metcon
Metcon (Time)
3 Rounds for Time:
7 Ring Muscle-ups
10 Hang Power Cleans (185/125#)
Scaled Version
Metcon (Time)
3 rounds for time:
7 Low Ring Muscle-up Transitions
10 hang power cleans (75/55 lb)
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
Set 1:
20 Jumping Jacks
5 Yoga Push-ups
10 Shoulder Taps
5 False Grip Ring Rows
Set 2:
10 Jumping Jacks
5 Push-ups
10 Squat Jumps
5 False Grip Ring Row Muscle-Ups
Set 3:
10 Jumping Jacks
5 Burpees
10 Hang Muscle Cleans
5 Toes Squat Low Ring Muscle-up Transitions
Set 4:
10 Jumping Jacks
5 Hang Power Cleans
5 Muscle-ups, jumping RMU, or scaling option
Cool Down
Warm-up (No Measure)
3 sets:
10 Cuban presses (PVC)
10 PVC Pass Throughs