CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E30S for 6 minutes (12 rounds) 1 squat snatch Work on mechanics and speed. Metcon (AMRAP – Rounds and Reps) 6 minute amrap 3 squat snatch 7 wall balls 20/14 then: rest 4 minutes at the 10 minute mark RXP 135/95 RX 95/65 Randy…
CrossFit Black Ridge – CrossFit View Public Whiteboard Partner Cindy (AMRAP – Rounds and Reps) 25 Minute AMRAP 5Pullups 10 mPushups 15 Squats Alternate complete rounds
CrossFit Black Ridge – CrossFit View Public Whiteboard CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-upseveryone starts in waves off the rower
CrossFit Black Ridge – CrossFit View Public Whiteboard Annie (Time) 50-40-30-20-10 Double-unders Sit-ups15 minute time cap Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsDiane starts at the 20 minute mark.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E90S for 5 rounds 2 overhead squats build weight, score is heaviest from the floor Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
CrossFit Black Ridge – CrossFit View Public Whiteboard Push Press (3 rep max) In 15 minutes E3M 3 push press for 5 cycles Take from the floor or rack Metcon (AMRAP – Reps) 12 minute amrap 60 burpees 75 situps -max reps shoulder to overhead 95/65 score is total reps