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
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner 25-minute AMRAP: Divide work reps in any way. 5 Right KB Snatches 5 Left KB Snatches 10 American KB Swings 10 Right KB Thrusters 10 Left KB Thrusters 10 Turkish get-ups 20 Russian KB Swings 30 KB Goblet Squats Rx: 53/35
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Double DT: 10 rounds for time: 12 dead lifts 9 hang power cleans 6 push jerks RX 115/75 RXPlus 155/105
CrossFit Black Ridge – CrossFit Mobility Wod 5:30pm View Public Whiteboard Metcon (Time) 3 rounds For Time: 15 back squats 135/95 20 bar facing burpees 30 over head squats 95/65 400 meter run 35 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Double unders 30/30 5 rounds (AMRAP – Reps) EMOTM for 5 minutes 30 Seconds on 30 off Double Unders Metcon (Time) For Time: 800 meter run 50 double unders rest exactly 5 minutes then “Isabel” 30 power snatches 135/95 3×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 7 minute amrap 6 dead lifts 215/145 9 box jumps 24/20 rest 2 minutes 10 minutes to find a heavy 1rep squat clean rest 2 minutes 7 minute amrap 6 thrusters 115/75 9 kb swings 53/44 Metcon (Weight) weight of 1 rep squat…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds for reps 15 second wall hand stand hold 45 second strict pullups 30 seconds rest score is strict pullups Metcon (Time) For Time: cash in: 10 wall walks 10 rounds of ‘”Cindy” 5 pullups-10 pushups 15 air squats cash out: 10…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner Wod For Time: Share reps as needed 60 power cleans 135/95 partner barbell farmer carry 400 meters 135/95 6 rope climbs 60 front squats 135/95 partner barbell farmer carry 400 meters 135/95 6 rope climbs cash out: included for time 75 pullups 40 minute…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Dead lift ladder emom 6 barbell weights 20 seconds work 40 seconds rest, max total reps each barbell. mens weights 155/185/205/225/255/275 women weights 105/125/135/155/175/185 If you reach a weight you cannot lift then do burpees in replacement of DL’s each round. Not RX…