WORKOUT OF THE DAY

Friday 1/15

Blackbird CrossFit - CrossFitMetconMetcon (Time)For Time: 10-9-8-7-6-5-4-3-2-1 Shoulder-to-Overhead 115#/80# Pull-ups Air Squats *15 minute time cap *once you finish, begin the split jerk portionStrengthSplit Jerk (Build to a heavy set of 2)*15 minutes to build to a...

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Thursday 1/14

Blackbird CrossFit - CrossFitLactate Threshold WorkoutMetcon (4 Rounds for time)4 Individual Rounds Each for time with a 4 minute time cap: 400m Row, 350m Ski, 20/15 Cal Bike 30 Kettlebell Swings 53#/35# 20 Toes-to-Bar or Toes-to-Rings *rest 2 minutes after the 4...

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Wednesday 1/13

Blackbird CrossFit - CrossFitBenchmark WorkoutCoach Chris (AMRAP - Rounds and Reps)AMRAP 12 1 Snatch 155#/105# 2 Clean and Jerks 155#/105# 4 Handstand Push-ups 8 Pistol Squats (4/4) 16 Double Unders ()Warm-upWarm-up (No Measure)GENERAL WARM-UP 2 Rounds of 20 Single...

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Tuesday 1/12

Blackbird CrossFit - CrossFitStrengthBack Squat (Build to a 1 RM )MetconMetcon (AMRAP - Rounds)AMRAP 14 12 Wall Balls 20#/14# 10 Box Jumps 24/20 8 Half Kneeling Landmine Presses (8 per arm) 25#/15# on end of barbell ()Warm-upWarm-up (No Measure)GENERAL WARM-UP 2...

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Monday 1/11

Blackbird CrossFit - CrossFitStrengthDeadlift (Build to a heavy set of 3)MetconMetcon (Time)10 Rounds for Time: 3 Deadlifts 225#/155# 3 Bar-Facing BurpeesWarm-upWarm-up (No Measure)GENERAL WARM-UP: 2 Rounds of: 20 Jumping Jacks 5 Sumo Inch Worms 5 Yoga Push-ups 5...

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Saturday

Blackbird CrossFit - CrossFitMetconMetcon (Time)3 Rounds for Time: 25/20 Calorie Row, Bike, or Ski 25 Push-ups 50 Air Squats 25 Push-ups 25/20 Calorie Row, Bike, or Ski -Rest 3 minutes between each round

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Friday

Blackbird CrossFit - CrossFitStrengthClean (Build to a 1RM)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 8 5 Clean and Jerks 95#/65# 10 Front Rack Lunges 95#/65# 5 Strict Pull-ups ()Warm-upWarm-up (No Measure)GENERAL WARM-UP 2 Rounds of: 5 Sumo Inch Worms 5/5 Reverse...

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Thursday

Blackbird CrossFit - CrossFitMetconMetcon (AMRAP - Reps)Every 4:00 for 6 Rounds perform: 15 Bar-Facing Burpees 30 Slam Balls 20#/15# 60 Double UndersTotal possible Rx reps: 630 If unable to maintain pace to meet the stimulus, reduce reps to: 10 Bar Facing Burpees 20...

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Wednesday

Blackbird CrossFit - CrossFitMetconMetcon (Time)For Time: 20-21 Overhead Squats 95#/65# Calorie Row, Bike, or Ski Alt. Dumbbell Snatches 50#/35# Calorie Row, Bike, or Ski Pull-ups Calorie Row, Bike, or Ski ()Warm-upWarm-up (No Measure)GENERAL WARM-UP 2 Rounds of: 1:00...

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Tuesday

Blackbird CrossFit - CrossFitStrengthBox Squats (3 sets of 5 @ 85% of 1RM Back Squat)Back squat to a box with a height just below parallel.-Start with 2-3 warm-up sets of 8 (1 set @ 50%, then increase 5-10% for 2 sets, building to 85%) -set box up so...

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Monday

Blackbird CrossFit - CrossFitStrengthPush Press (Build to a 1RM)MetconClothesline (AMRAP - Reps)AMRAP 12 2 Shoulder to Overhead 115#/80# 2 Toes to Bar 2 Box Jump Overs 24/20 4 Shoulder to Overhead 115#/80# 4 Toes to Bar 4 Box Jumps Overs 24/20 Etc....Can also do...

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Saturday

Blackbird CrossFit - CrossFitMetconMetcon (Time)4 Rounds for Time: 21 Wall Balls 20#/14# 18 Single Arm KB Suitcase Deadlift (9 per arm) 53#/35# 15 Shoulder Press 75#/55# 12/10 Calorie Row, Bike, or Ski () ()

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