Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Power Clean and Jerk (155/105#)

20-18-16-14-12-10-8-6-4-2

Abmat Sit-ups

Machine Calories

Scaled Version

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Power Clean and Jerk (75/55#)

Abmat Sit-ups

Machine Calories

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

1:00 on Machine

5 Sumo Inch Worms

5 Yoga Push-ups

10 Shoulder Taps

Set 2:

1:00 on Machine

10 Floor to Ceiling

5 Push-ups

5 Push-up Ts / Side

Set 3:

1:00 on Machine

5 Deadlifts

5 Shoulder Press

10 Abmat Sit-ups

SPECIFIC WARM-UP

5 Down and Finish

5 Elbows High and Outside

5 Muscle Cleans + Shoulder Press

5 Hang Power Cleans + Push Press

5 Power Cleans + Push Push Jerk (3 sec pause in rec. position)

5 Power Cleans + Push Jerk (no pause in rec. position)

EMOM 6

2 Power Cleans and Jerks

*build weight each set to work up to workout weight

Cool Down

Warm-up (No Measure)

Accumulate:

1:00 Cobra Stretch

1:00 Lacrosse Ball Upper Back