Blackbird CrossFit – CrossFit

Strength

Metcon (Weight)

Every :30 for 20 minutes perform the following

1 Snatch

*start with a light/moderate weight and increase the loading as you see fit throughout the workout

*record heaviest set as the score today

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Jumping Jacks

10 PVC Pass Throughs

5 Active Spider-mans / side

5 Thoracic Rotations / side

5 Pause Air Squats

20 Jumping Jacks

10 PVC Pass Throughs

5 Cossack Squats / side

5 Push-up Ts / side

5 Jump Squats

20 Jumping jacks

10 PVC Pass Throughs

5 Samson Lunges/ side

5 Snatch Grip Push Press

10 PVC Overhead Squats

SPECIFIC WARM-UP

5 Down and Finish

5 Elbows High and Outside

5 Muscle Snatch

5 Hang Snatch

5 Snatch

BUILD TO STARTING WEIGHT

Cool Down

Warm-up (No Measure)

Accumulate

2:00 Banded shoulder distractions / arm

2:00 Pigeon / leg