CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) emom for 15 minutes 5 minutes of: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press 5 minutes of: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk 5 minutes of: High Hang Squat…
CrossFit Black Ridge – CrossFit Never miss a Monday. View Public Whiteboard Metcon (No Measure) emom for 6 rounds 3 hang power snatches Choose your load, build weight throughout. Challenge yourself maintaining good footwork and speed under the bar. Metcon (Time) For Time: 21-15-9 hang power snatch RX 95/65 over the bar burpees one minute…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Cash-in 1 mile run then 4 rounds of: 50 double unders 20 pullups 5 wall walks Rx+ Cashout 1 mile run 30 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 2 RFT: 50 sit-ups 40 alternating forward kb lunges RX 44/26 RXP 53/35 30 toes to bar 20 front squats RX 95/65 RXP 135/95
CrossFit Black Ridge – CrossFit Thankful Thursday! View Public Whiteboard Metcon (AMRAP – Reps) 3 minute amrap 10 box jumps 24/20 10 pushups rest 3 minues 5 minutes amrap 15 box jumps 15 push press 95/65 rest 3 minutes 7 minute amrap 20 box jumps 20 push jerks 95/65
CrossFit Black Ridge – CrossFit Getting that summer body ready! Don’t miss this one! View Public Whiteboard Metcon (No Measure) emom for 6 minutes 2 power cleans build heavier than your metcon weight Metcon (Time) 3 Rounds For Time: 400 meter run 5 power cleans RX 135/95 RXP 185/125 10 pull-ups RXP C2B rest 1…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E30S for 10 minutes 1 overhead squat, from the floor choose the load *any method of ground to OH position allowed Metcon (Time) 7 Rounds For Time: 7 overhead squats RX 95/65 RXP 115/75 7 burpees 12 minute time cap
CrossFit Black Ridge – CrossFit Never miss a Monday. View Public Whiteboard Metcon (No Measure) Emom for 8 minutes Even 15 kb swings 53/35 Odd 15 dead lifts 135/95 Metcon (Time) 5 rounds for time: 1 minute plank 10 dead lifts 185/125 RXP 255/175 Planks can alternate between high or low
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 20-Minute Partner AMRAP: 100 dumbbell snatches 50/35 80- calorie row 60- burpees 40-Chest-to-Bar Pullups Rx+ Muscle Ups in place of C2B
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: Partner wod 150 wall balls 20/14 Then: 30 clean and jerks Then: 21-15-9 Power clean Ring dips 135/95 Share reps as needed with one partner working at a time. Share one bar if possible.