Blackbird CrossFit – CrossFit
Strength
Metcon (3 Rounds for weight)
On a 27:00 Clock
From 0:00-9:00
EMOM 9
1 Snatch
From 9:00-18:00
EMOM 9
1 Clean
From 18:00 -27:00
EMOM 9
1 Deadlift
-increase weight across all sets.
Record the heaviest lift from each movement
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
AMRAP 5
5 PVC Pass Throughs
4 Overhead Lunges (2/leg)
5 Good Mornings
4 Muscle Cleans
SPECIFIC WARM-UP
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Muscle Snatches
5 Snatches
Barbell or Light weight:
5 Power Snatches + Overhead Squats
5 Power Cleans + Front Squats
5 Deadlifts
Light to Moderate Weight:
3 Power Snatches + Overhead Squats
3 Power Cleans + Front Squats
3 Deadlifts
3-5 Sets x Increasing Weight:
• Athletes build up to a starting weight for the snatch. Overall this should be a lighter load so they can increase loading throughout the workout.
1 Snatch
1 Clean
1 Deadlift
Cool Down
Warm-up (No Measure)
1:00 Couch Stretch per leg
1:00 Single leg hamstring stretch per leg