CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) tabata 20/10 second, work-rest ratio for 4 rounds. Alternate every movement -toes to bar -sumo dead lift high pull 95/65 -elbow plank Metcon (AMRAP – Reps) 10 minute amrap 25 dead lifts 135/95 30 box jumps 24/20 25 dead lifts 225/155 30 box…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 2 rounds for time: 200 meter farmer carry M/2×25’s W/2×15’s 5 wall walks 10 overhead squats 95/65 rest until the 10 minute mark Metcon (Weight) At the 10 minute mark emom for 8 minutes 1 squat snatch build to heaviest single Metcon (Time) At the…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E30S for 10 minutes 1 squat clean score is single lightest barbell Metcon (Weight) E2M for 6 cycles 1 clean 5 jerks score is heaviest complex
CrossFit Black Ridge – CrossFit Never miss a monday! View Public Whiteboard Metcon (Time) For time: 15-10-5 pull-ups thrusters 95/65 rest 2 minutes 15-10-5 kb swings 53/35 thrusters 95/65 rest 2 minutes 15-10-5 burpees thrusters 95/65
CrossFit Black Ridge – CrossFit Good luck to all our Crossfit Black Ridge athletes running the Stg Marathon tomorrow! View Public Whiteboard Metcon (Time) For time: Partner wod Alternating entire rounds 10 rounds ( 5 each ) 5 power snatches 95/65 5 over the bar burpees then: 10 rounds ( 5 each ) 10 wall…