Blackbird CrossFit – CrossFit
Strength
Squat Snatch (Build to a heavy 1-rep )
Metcon
Metcon (Time)
10 Rounds For Time:
1 Power Snatch 155#/105#
3 Overhead Squats 155#/105#
Rx+ Use a heavier weight that as prescribed
Scaled Version
Metcon (Time)
10 Rounds for time:
2 Power Snatches 45#/35#
5 Overhead Squats 45#/35#
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
AMRAP 4
5 PVC Pass throughs
5 Muscle Snatches (Barbell)
10 Lateral Hops Over PVC
5 Air Squats
Then..
10 Sumo Inch Worms
10 Alt. Groiners
10 Yoga Push-ups
10 Bootstrap Squats
10 Air Squats
SPECIFIC WARM-UP
5 Down and Finish
5 Elbows High and Outside
5 Muscle Snatches
5 Hang Power Snatch + Overhead Squat
5 Power Snatches + Overhead Squat
5 Squat Snatches
Cool Down
Warm-up (No Measure)
Accumulate:
1:00 Couch Stretch / Leg
1:00 Foam Roll Upper Back