Blackbird CrossFit – CrossFit
Metcon
Metcon (Time)
For Time:
40 Alt. Dumbbell Snatches (50/35#)
30 Box Jump Overs (24/20″)
150 Double Unders
Rest 2 Mins
30 Box Jump Overs (24/20″)
40 Alt. Dumbbell Snatches (50/35#)
150 Double Unders
Rest 2 MIns
150 Double Unders
30 Box Jump Overs (24/20″)
40 Alt. Dumbbell Snatches (50/35#)
Scaled Version
Metcon (Time)
For Time:
25 Alt. Dumbbell Snatches (35/20#)
20 Box Jump Overs (20/18″)
100 Single Unders
Rest 2 Mins
20 Box Jump Overs (20/18″)
25 Alt. Dumbbell Snatches (35/20#)
100 Single Unders
Rest 2 Mins
100 Single Unders
20 Box Jump Overs (20/18″)
25 Alt. Dumbbell Snatches (35/20#)
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
:30 Single Unders
5 Step-ups / Leg
5 Sumo Inch Worms
5 Yoga Push-ups
:30 Single Unders
5 Step-ups / Leg
10 Floor to Ceiling
5 Push-ups
:30 Slow High Singles
5 Box Jumps Overs
5 Single Leg DB Deadlift / Leg
5 Single Arm DB Floor Press / Arm
:30 Double Unders or Attempts
SPECIFIC WARM-UP
5 Single Arm DB Deadlifts / Arm
5 Single Arm DB Swings / Arm
6 Alt. Dumbbell Snatches (3/arm)
10 Alt. Dumbbell Snatches (5/arm)
PRACTICE TIME
8 Alt. Dumbbell Snatches
5 Box Jump Overs
40 Double Under or Single Unders