Blackbird CrossFit – CrossFit
Strength
Snatch (2-2-2-2-2)
*Start light and build load as you see fit
*aim for about 8-10 total sets with a focus on form before load
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
1 Power Snatch (135/95#)
2 Burpee Box Jumps (30/24″)
4 Handstand Push-ups
Scaled Version
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
1 Hang Power Snatch (65/45#)
2 Burpee Box Jumps or Step-ups
4 DB Shoulder Press
Video Content
()
()
()
()
()
()
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
AMRAP 5
10 Jumping Jacks
10 PVC Pass Throughs
5 Yoga Push-ups
4 Step-ups (2 / leg)
SPECIFIC WARM-UP
3 Burpees
3 Box Jumps
3 Burpee Box Jumps
:20 Handstand Hold
5 Handstand Push-ups
5 Down and Finish
5 Elbows High and Outside
5 Muscle Snatches
5 Hang Snatches
5 Snatches
Cool Down
Warm-up (No Measure)
Accumulate:
50 Banded Pull Apart (slow on the return)
1:00 Banded Shoulder Distractions / Arm