160107
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emotm for 5 minutes 3 TnG power snatches Metcon (Time) 4 rounds for time: 50 dub’s 1 minute plank 10 power snatches 95/65 10 pull-ups RX Plus 135/95 RX Plus C2B
150106
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 2 rounds for max reps 3 minutes burpee box jump overs 24/20 2 minute rest 2 minutes max reps wall balls 2 minute rest 1 minute max reps toes to bar 2 minutes rest after second round cash out with a max effort…
160105
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) 2 Rounds 20 wall balls 20 dead lifts 135/95 90 seconds rest Super sets (all reps unbroken with little to no rest transition. Metcon (Time) 3RFT 21 Dead Lifts 15 Front Squats 9 Shoulder to Overhead 155/105 18 minute time cap
160104
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emotm for 5 minutes 1 power clean 1 push press 1 over head squatBuild to a heavier weight then the Metcon. Work on technique here. Metcon (AMRAP – Rounds) “Over Head Chief” Max rounds in 3 minutes of: 3 Power Cleans 6 Push-ups 9…