CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) “On the 5’s” For total time: (each interval split added up) From 0-5 minutes: 600 meter run From 5-10 minutes 15 hang power clean and jerk 155/105 From 10-15 minutes 150 double unders (2×1 singles) From 15-20 minutes 15 squat cleans 155/105 *rest remaining time…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 200 meter farmer carry 2×45/2×25 (carry in collar) 2 rope climbs 15 overhead situps with plate 25/15 25 air squats *20 minute time cap *NOT RX to hold plates any other way than fingers holding through the collar.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 rounds for time: -15/12 calorie bike -Thrusters 95/65 (descending laddar) round 1) 21 round 2) 18 round 3) 15 round 4) 12 rest 4 minutes each round *go in waves off the bike *25 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) With a up clock: E20S for 30 reps -1 dead lift *start at a challenging load, adjust as needed throughout. Score is total pounds lifted. Example…30x200lbs=6000lbs Metcon (Weight) Until the 15 minute mark establish a 1×5 rep touch and go set. *score is heaviest 1×5
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (Time) 5 rounds for time: 12 power cleans 135/95 30 second wall sit 30 second hand stand hold 30 second hanging static knee hold *20 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 60 Wallballs 20/14 50 KB Swings 53/35 40 Push Press 115/75 30 Pull-ups 20 Overhead Squats 115/75 30 Pull-ups 40 Push Press 115/75 50 KB Swings 53/35 60 Wallballs 20/14 30 min CAP
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) “On the 5’s” For total time: (each interval split added up) From 0-5 minutes: 30 bar facing burpees From 5-10 minutes 30 clean and jerk From 10-15 minutes 30 thrusters From 15-20 30 power snatches RX 95/65
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 2 minute amrap -hang dumbbell snatch 50/35 (5R/5L) rest 1 minute 2 minute amrap -toes to bar rest 1 minute 2 minute amrap -row for calories rest 1 minute 2 minute amrap -overhead alternating lunges 95/65 rest 1 minute *score is total combined…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) With a partner in 12 minutes alternate 3 rounds each: -1 minute weighted elbow plank *build weight each round if possible, Modify without weight or knees if necessary. Metcon (Time) 4 rounds for time: 10 front squats 135/95 20 sit-ups 40 double unders *13…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In under 40 minutes 1-2-3-4-5-6-7-8-9-10 -Bench press * Build to a 1RM and then decrease weight as needed to accomplish each following set. *Score is all 10 bar loads added together. Bench Press (1RM)