Blackbird CrossFit – CrossFit

Strength

Metcon (Weight)

Build to a heavy weight on the following complex

1 Power Clean + 1 Hang Power Clean

Athletes should work through 10-12 sets as they build to a heavy

load on the complex

Record heaviest set completed

Metcon

Metcon (Time)

For Time:

15-12-9-6-3

Power Cleans 135#/95#

Bar-Facing Burpees

Scaled Version

Metcon (Time)

For Time:

15-12-9-6-3

Power Cleans 75#/55#

Bar-Facing Burpees

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP 5

10 Leg Swings per leg

10 Floor to Ceiling

5 Yoga Push-ups

10 PVC Pass Throughs

SPECIFIC WARM-UP

5 Bar-Facing Burpees

5 Down and Finish

5 Elbows High and Outside

5 Muscle Cleans

5 Hang Power Cleans (pause in catch position)

5 Power Cleans

5 Power Cleans + Hang Power Clean

POST LIFTING PROVE IT ROUND:

5 Unbroken Reps at Workout Weight (lighten loading if unable to get 5 unbroken)

Cool Down

Warm-up (No Measure)

3 Sets:

:30 90/90 Pec Stretch / Side

:30 Groiner Stretch / Side