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

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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