CrossFit Black Ridge – CrossFit
Metcon (No Measure)
E90S for 5 rounds
10 strict shoulder press
3011 count
3 second negative
0 at the shoulders
1 second up
1 second hold
each rep should take 5 seconds giving you about 40 seconds in between sets
should use around 50% of 1 RM
Metcon (No Measure)
E90S for 5 Rounds
10 Front Squats
3110 count
3 sec negative
1 sec hold in the hole
1 sec up
0 at the top
Metcon (Time)
“Graceabel”
30 Clean and Jerk 135/95
30 Snatches 135/95
12 min CAP