CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Weightlifting Tuesday minutes 0-15 Dead Lift – 1-Rep Heavy transition 3 minutes minutes 18-33 Clean – 1-Rep Heavy If you PR’d add in wodifys “extra preformace” score is total weight Metcon (Time) For Time: 30 dead lift 20 power cleans RX 135/95 RXP 185/135 8…
CrossFit Black Ridge – CrossFit Never miss a monday! View Public Whiteboard Metcon (No Measure) tabata 20/10 second, work rest ratio: rotate movements for 3 rounds -flutter kicks -elbow plank -hollow hold -hand stand hold Metcon (Time) For time: 5 wall balls 20/14 5 kb swings 53/35 5 pullups rest 1 minute sets of 10…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 30 Minute Partner AMRAP: -Minutes 0-10 Snatch 75/55 -Minutes 10-20 Clean 95/65 -Minutes 20-30 Deadlifts 135/95 One partner runs 400m while their partner performs weightlifting reps. Then swtich. Reps can only be performed when one person is running.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Strength Back Squat Spend 10 minutes building to 65/70% of 1RM Then E3M from the rack for 5 rounds 8 back squats at 65% Metcon (Time) 5 Rounds For Time: 15 push press 95/65 10 over the bar burpees
CrossFit Black Ridge – CrossFit Mobility wod at 530pm View Public Whiteboard Metcon (Time) For time: 3×400 meter sprint, rest 2 min after each run Then: 150 dub’s 100 situps 75 pushups 3×1 singles 30 minute time cap Do rest 2 minutes after the 3rd run because I want you to push the runs.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 80 box jumps 24/20 (step ups ok) 20 power cleans RX115/75 RXP 155/105 7 minute time cap must make the time cap to click RX/RXP Metcon (Time) At the 10 minute mark: For Time: 4 rounds of unbroken sets 10 front squats RX…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Emom for 7 minutes 2 power or squat snatches Build weight to approx 60-80% of 1RM Then from minutes 8-20 E30S 1rep at a challenging weight working on speed and technique under the bar. Metcon (Weight) From minutes 20-30 establish a 1 rep max…
CrossFit Black Ridge – CrossFit Coaches spend 10minutes on rope climbing technique. View Public Whiteboard Metcon (Time) For Time: 40 toes to bar 21 thrusters 95/65 1 rope climb 15 thrusters 2 rope climbs 9 thrusters 3 rope climbs 50 thrusters 45/35 25 min cap