CrossFit Black Ridge – CrossFit Thankful Thursday View Public Whiteboard Metcon (No Measure) E2M for 3 rounds: 30 second wall sit 10 seconds rest 60 second elbow plank 20 seconds rest *CHALLENGE YOURSELF FOR UNBROKEN SETS. Metcon (Time) At the 10 minute mark: 3 rounds for time: 12 power cleans 135/95 12 burpee box jumps…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 minute amrap 25 double unders 10 single arm dumbbell thrusters 50/35 (5R-5L) 10 pull-ups rest 3 minutes 3 minute amrap 25 double unders 20 kb swings 53/35 rest 3 minutes 3 minute amrap 25 double unders 10 single arm dumbbell thrusters (5R-5L)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Snatch Balance (1-1-1-1-1-1-1) Scaling The snatch balance allows strong, fast, experienced athletes to push themselves under loads that exceed their best snatches. Experienced athletes should lift as heavy as possible and work toward a PR. New athletes should use light loads and slightly larger sets to focus…
CrossFit Black Ridge – CrossFit Never miss a Monday. View Public Whiteboard Metcon (Time) For Time: 100 air squats 10 hang squat cleans 80 sit-ups 10 hang squat cleans 60 pushups 10 hang squat cleans 40 shoulder to overhead 10 hang squat cleans RX 95/65 *25 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 Rounds 30 s on 30 s off Assualt Bike Rower Box Jumps 24/20 Overhead Squats 95/65 TTB 1 min restMove from station to station. Minute 1 assualt bike; minute 2 rower; etc.