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