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
Metcon (Time)
For Time:
21-18-15-12-9-6-3
Pull-ups
Hang Power Cleans 95#/65#
Scaled Version
Metcon (Time)
For Time:
21-18-15-12-9-6-3
Ring Rows
Hang Power Cleans 45#/35#
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
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
SPECIFIC WARM-UP
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)
Accumulate:
1:00 Couch Stretch / Leg
1:00 Foam Roll Upper Back