CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Barbell cycling skill work: Spend 10 minutes establishing a 10 rep touch and go push jerk from the rack. Each rep must be received while descending (dipping) back into the next rep. Metcon (Time) 5 rounds for time: 20 second static hanging knee hold 10…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 4 min AMRAP Power Snatches 135/95 Rest 4 minutes 8 min AMRAP 12 Jumping Squats 45/35 12 KB SDLHP 53/35 Rest 4 minutes 4 min AMRAP Power Snatches 95/65Jumping Squats are performed with a barbell on your back and descending down to WB…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 20/16 calorie row 30 box step overs 24/20 w/single DB 50/35 40 pushups 50 wall balls 20/14 60 sit-ups 800 meter run carrying a DB any way you’d like 50/35lb *27 minute cap *Go in waves of 5 off the rower
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 200 meter run 10 pull-ups (RXP 3 bar MU) 9 dead lifts 225/155 400 meter run 20 pull-ups (RXP 6 bar MU) 15 dead lifts 600 meter run 30 pull-ups (RXP 9 bar MU) 21 dead lifts *20 minute time cap *RXP replace…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 30 thrusters 95/65 90 dub’s 20 thrusters 60 dub’s 10 thrusters 30 dub’s 2×1 singles *10 minute cap Metcon (Time) At the 12 minute mark: For time: 30 squat clean thrusters 95/65 *5 minute cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Split Jerk (3 rep max ) In 20 minutes build to a 3 rep max from the racks. Metcon (Time) “The Finisher” 3 rounds for time: 12/9 cal Assault bike 10 burpees *5 minute time cap *go in waves off the bike after finishing the strength portion…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 rounds for reps: 30 seconds get-up situps 30 seconds rest 30 seconds calorie row 30 seconds rest 30 seconds double dumbbell push press 50/35 30 second rest 30 seconds toes to bar 30 seconds rest 30 seconds overhead alt forward lunges 95/65…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 21-15-9 Thrusters Pull-ups Rest 3 mins 15-9-6 Thrusters Pull-ups Rest 2 mins 9-6-3 Thrusters Pull-ups Rx 95/65 Rx+ 50/35 DBs/CTB 20 min Time CAP
CrossFit Black Ridge – CrossFit Fun day Friday. View Public Whiteboard Metcon (Time) 3 rounds for time of: 1 min of L-sit hold from the ground on 2x45plates 2 min holding a handstand 500-m row *25 minute time cap *Modify L-sits inbetween 2x 20 inch boxes, or even sitting on a bench with legs extended.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 minute amrap 10 Hang Power Cleans 155/105 10 Back Squats 155/105 200 meter run