Blackbird CrossFit – CrossFit

Strength

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
Clean (1 Rep Max)

Bench Press (1 Rep Max)

Overhead Squat (1 Rep Max)

not sure why all of the sudden there is a duplicate but we are just performing the clean, folllwed by bench press, followed by overhead squat maxes.

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Jumping Jacks

5 Dip Shrug

5 Elbows High and Outside

5 Hang Power Cleans

5 Front Squats

5 Cleans

10 Jumping Jacks

5 Back Squats

5 Front Squats

5 Behind the Neck Push Press

5 Overhead Squats

10 Jumping Jacks

5 Bench Press

Cool Down

Warm-up (No Measure)

Accumulate

1:00 Banded shoulder distraction / arm

1:00 Foam Roll Quads