Blackbird CrossFit – CrossFit
Strength
Metcon (3 Rounds for weight)
For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1
Metcon (3 Rounds for weight)
For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1
Warm-up
Cool Down
Warm-up (No Measure)
GENERAL WARM-UP
Set 1:
2 Rounds
10 Jumping Jacks
5 PVC Pass Throughs
4 Alternating Overhead Lunges
Set 2:
2 Rounds
10 Jumping Jacks
5 PVC Pass Throughs
5 Empty Bar Good Mornings
Set 3:
2 Rounds
10 Jumping Jacks
5 PVC Pass Throughs
5 Snatch Grip Deadlifts
SPECIFIC WARM-UP
5 Snatch Grip Deadlifts
5 Muscle Snatches
5 Power Snatches
5 Overhead Squats
5 Hang Squat Snatches
5 Squat Snatches
WORKOUT LOADING
3-5 Warm-up Sets of:
1 Muscle Snatch + 1 Power Snatch + 1 Squat Snatch
-increase loading across each set slightly to build to starting weight
Warm-up (No Measure)
Accumulate
1:00 Slow Banded Pull Aparts
1:00 Lacrosse Ball Upper Back and Shoulders