CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Emom for 6 minutes Even Minute- 1 paused (10 second) Squat Clean at 50% of 1RM and stand it up… Odd Minute- 50 second elbow plank Metcon (Weight) Emom for 10 minutes -2 TnG Squat Cleans *Start at 50% of 1RM and build to…
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (No Measure) In 12 minutes perform: 3×12 dumbbell bench press 3×8 strict pullups *use a set of DB’s that challenges you for a set of 12 unbroken. *modify with bands or jumping negatives for pull-ups Metcon (Time) 5 rounds for time: 12…
CrossFit Black Ridge – CrossFit Gym opens at 7am heats start as close to 7:40 as possible View Public Whiteboard CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) In under 12 minutes 3 rounds each partner: -30 second weighted hanging Knee hold 25/15lb plate -15 partner leg tosses *accumulate seconds and break the Knee hold as needed. Modify without weight. Metcon (Time) 3 Roudns For Time: 60 double unders (2×1 singles) 30…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Emom for 5 minutes 2 clean and jerk *build to a heavier load than using in metcon Metcon (Time) 5 Rounds For Time: 7 clean and jerk 135/95 10 toes to bar *13 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: 6 minute amrap 10 wall balls 20/14 15 kb swings 53/35 Bear crawl 25ft to kb across the gym, walk back after swings. Rest 5 minutes 4 minute amrap -thrusters 95/65 * no getting out barbells until during the…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 400 meter run rest 3 minutes * after 3 minutes rest in final run, transition into back squats Metcon (Weight) E3M for 5 rounds 5 paused back squats (from rack) -build to heaviest set of 5 * score is single heaviest…
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (Time) Partner Wod for time: While one partner holds a static dead lift 185/125 – 50 barbell complex’s of 1 hang power snatch/1 overhead squat 95/65 then: While one partner holds a wall sit -100 dead lifts 185/125 then: Alternate Assault bike…
CrossFit Black Ridge – CrossFit Gym open at 7am, first heats ran at 7:30am. Get in early and warm up for 19.3 View Public Whiteboard Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds of: 200 meter farmer carry 2×25/2×15 plates 25 H/R push-ups 50 sit-ups *20 minute time cap