CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10 round for time: 4 hang power clean 135/95 4 front squats 30 second hand stand hold** **every break on a hand stand hold is a 5 burpee penalty 25 minute time cap modify hand stand hold with overhead barbell hold
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) In 10 minutes: 3 rounds 20 strict dumb bell press 10/R-10/L 10 strict pullups Choose a challenging load for DMP and use a band if you cannot perform strict pull-ups Metcon (Time) For Time: 40/30 calorie row 30 alternating dumbbell snatches 50/35 144 ft…
CrossFit Black Ridge – CrossFit Never ever… miss a Monday to train! Start the week right. View Public Whiteboard Metcon (No Measure) E30S for 7 minutes 1 snatch squat or power movement Metcon (Weight) 15 minute amrap 5 wall balls 20/14 5 burpee box jump over 20in 1 snatch (choose your own weight) Score is…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for Time: 50 double unders 20 pull ups 15 toes to bar 10 clean and jerk 135/95 Rx+ chest to pull ups and knees to elbows ( instead T2B)
CrossFit Black Ridge – CrossFit Fun day Friday! View Public Whiteboard Metcon (AMRAP – Reps) 24 minute amrap 48 alternating forward kb lunges 200 meter farmer carry (single kb) 48 kb swings 200 meter farmer carry 48 kb thrusters (24R-24L) 200 meter farmer carry 48 kb sumo dead lift high pull 200 meter farmer carry…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E90S for 5 rounds 3 front squats (floor) approx 60-65% of 1RM Metcon (Time) For Time: 10 front squats RX 135/95 10 over the bar burpees 1 rope climb 1 MINUTE REST 8 front squats 8 over the bar burpees 2 rope climbs 1…