CrossFit Black Ridge – CrossFit
Metcon (No Measure)
In 10 minutes work through 5 sets of 5 reps.
3-Position snatch deadlift – This will build strength where you need it most. Pause for 2-seconds at mid-shin, right off the floor, then again just past the knees and in the power position. Use a challenging load, but don’t lose position.
Metcon (Weight)
Snatch-grip push press from behind the neck – Build in 10 minutes to an 8-repetition maximum. Score is heaviset 1×8
Overhead Squat with 10 second pause (Heavy single in 10 minutes )
10 second pause in the bottom of the whole.