Blackbird CrossFit – CrossFit

Strength

Metcon (Weight)

On a 12:00 Clock For Load:

1 Snatch Pull + 1 Hang Power Snatch

Metcon

Metcon (Time)

3 Rounds For Time:

15/12 Machine Calories

12 Power Snatches 95#/65#

9 Bar-Facing Burpees

Scaled Version

Metcon (Time)

3 Rounds for Time:

10/6 Machine Calories

12 Power Snatches 45#/35#

9 Bar-Facing Burpees

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

:30 on a machine (easy pace)

10 Alt. Groiners

10 Floor to Ceiling

10 Yoga Push-ups

Set 2:

:30 on a machine (easy to moderate pace)

10 Good Mornings

10 Push-ups

10 No Push-up Burpees

Set 3:

:30 on a machine

10 Reverse Lunges

10 Push-ups

5 Burpees

SPECIFIC WARM-UP

5 Snatch Deadlift + Shrug

5 Snatch Pulls

5 Hang Power Snatches

5 Power Snatches

Cool Down

Warm-up (No Measure)

2:00 easy pace cool down on machine

1:00 Twisted Cross per arm