Blackbird CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Hang Power Cleans (185/125#)

10 Box Jump Overs (24/20″)

15 Push-ups

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Hang Power Cleans (95/65#)

10 Box Jumps or Step-ups

10 Push-ups or Knee Push-ups

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Jumping Jacks

5 Sumo Inch Worms

5 Yoga Push-ups

5 Samson Lunges / leg

5 Active Spider-mans / leg

20 Jumping Jacks

10 Floor to Ceiling

5 Tempo Push-ups

5 Alt. Groiners

5 Lateral Step-ups / leg

20 Jumping Jacks

5 Squat Jumps

5 Push-ups

5 Step-ups / leg

SPECIFIC WARM-UP

5 Down and Finish

5 Elbows High and Outside

5 High Hang Power Clean

5 Hang Power Clean (pause in catch position)

5 Hang Power Clean

BUILDING TO WORKOUT WEIGHT

5 Hang Power Cleans (light weight)

5 Box Jump Overs

5 Push-ups

5 Hang Power Cleans (moderate weight)

5 Box Jump Overs

5 Push-ups

5 Hang Power Cleans (workout weight)

5 Box Jump Overs

5 Push-ups

Cool Down

Warm-up (No Measure)

Accumulate:

1:00 90/90 pec stretch / side

1:00 Foam Roll Calves / side