CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) With a partner split work: 70-60-50-40 Thrusters Toes to Bar Deadlifts Rx+ 6 rope climbs each round Weight for Thrusters and Deadlifts increases each round Mens: 75-95-115-135 Womens: 55- 65-75-85
CrossFit Black Ridge – CrossFit View Public Whiteboard Handstand Walk (max distance ) spend 7 minutes working on skill Metcon (Time) 400 Meter Run 20 HSPU (ab mat) 40 Front Rack Barbell Box Step ups 40 Sumo Dead Lift High Pull 20 HSPU (ab mat) 20 Calorie Row 75/55 20 inch box
CrossFit Black Ridge – CrossFit View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) from minutes 0/4:00 (8 intervals) tabata front squats 75/55 rest 1 minute from minutes 5:00/9:00 (8 intervals) tabata overhead squats 75/55 score is total reps Metcon (Weight) E3M for 3 rounds 3 reps heavy front squat then: E3M for 3 rounds 3 reps…
CrossFit Black Ridge – CrossFit December challenge is 1000 burpees and 1000 situps. View Public Whiteboard Metcon (No Measure) mid-line madness 40 seconds work 20 seconds rest 2 rounds through -hollow hold -superman hold -ab mat situps Metcon (Time) For Time: 15 Toes to Bar 30 Strict Shoulder Press 75/55 45 Push-ups 65 Dead Lift…