Blackbird CrossFit – CrossFit

Skill Work

Metcon (Weight)

EMOM 10:

EVEN | 2 Hang Power Cleans

ODD | 3 Weighted Strict Pull-ups or 3 Banded Pull-ups

*Athletes can increase the weight on the pull-ups and the hang power clean. The goal is to work to a weight that is heavier than they will use in the workout.

*use a weighted vest or hold a DB between legs for weighted strict pull-ups

*record heaviest power clean in results and heaviest weighted pull-up in comments

*for scaling, find a challenging banded to do elevated feet on box ring rows to build upper body pulling strength for pull ups!


Metcon (Time)

For Time:



Hang Power Cleans 95#/65#

Scaled Version

Metcon (Time)

For Time:


Ring Rows

Hang Power Cleans 45#/35#


Warm-up (No Measure)


Set 1:

20 Jumping Jacks

10 Arm Circles Forward

10 Arm Circles Backward

10 Ring Rows

Set 2:

20 Mountain Climbers

10 Yoga Push-ups

10 Ring Rows

Set 3:

10 Reverse Lunges

10 Hollow Rocks

10 Super-mans


5 Kip Swings

3-5 Strict Pull-ups or Ring Rows

5 Kipping Pull-ups or scaling option

5 Down and Finish

5 Elbows High and Outside

5 Hang Muscle Cleans

5 Hang Power Cleans

Cool Down

Warm-up (No Measure)


1:00 Couch Stretch / Leg

1:00 Foam Roll Upper Back