Announcements

Happy birthday Cynthia Liparini! 🎈

Blackbird CrossFit – CrossFit

Strength

Metcon (Weight)

EMOM 30

2 Clean and Jerks
Start around 60% of 1 RM and increase as you see fit across the EMOM. Once you hit a challenging weight you can stay steady at that for the remainder of the workout

Clean and Jerk

This section is just here for you to record your heaviest 2 rep clean and jerk today. We are only doing the EMOM, not any extra sets.

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

2 Rounds of:

5 Sumo Inch Worms

5/5 Thoracic Rotations

5 Empty Bar Shoulder Presses (3 seconds up and 4 seconds down)

SPECIFIC WARM-UP

5 Down and Finish

5 Elbows High and Outside

5 Muscle Cleans

5 Front Squats

5 Hang Cleans

5 Cleans

5 Shoulder Press

5 Push Press

5 Push Jerks

5 Clean and Jerks