CrossFit Black Ridge – CrossFit Weightlifting Wednesday View Public Whiteboard Metcon (Weight) Push Press – Build to a Heavy Set of 3 Push Jerk – Build to a Heavy Set of 2 Split Jerk – Build to a Heavy Set of 1 For total combined weight. Add extra performance to track individual lifts. Metcon (Time)…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Back Squat In 15 minutes perform Heavy Set of 15 Heavy Set of 10 Heavy Set of 5score is barbell weight of the three sets combined example 15 reps@100lbs 10 reps@125lbs 5 reps @ 150lbs =375lbs Metcon (Time) For Time: 100 back squats 95/65 every…
CrossFit Black Ridge – CrossFit View Public Whiteboard Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then……
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner WOD: Using an ascending clock, and with one person working at a time (except for the the runs) complete: Run 400m (Together) 4-min AMRAP Hand-Release Pushups Row 500m (250m each) 4-min AMRAP KB Swings 53/35 Run 400m (Together) 4-min AMRAP Situps Row…
CrossFit Black Ridge – CrossFit View Public Whiteboard CrossFit fitness test (AMRAP – Reps) 20 minute AMRAP CrossFit fitness test 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps (24/20) 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Barbell Facing Burpees 20 Cleans (135/95) 20 Jerks (135/95) 10 Snatches (135/95) 10 Muscle-Ups
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In 35 minutes build to a heavy singles of: -Over Head Squat -Snatch Balance -Hang Squat Snatch score is total combined weight, write each individual lift weight in comments.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) warm up wod FOR TIME: 40 seconds kb swings REST 20 SECONDS 40 seconds goblet squats REST 20 SECONDS 40 seconds calorie row REST 20 SECONDS 40 seconds burpees 53/35 for total reps Metcon (Time) 7 rounds for time: 7 power cleans 7…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: warm up wod 2 rounds 400 meter run 30 double unders Power Snatch (5-5-5-5-5) E2M for 5 rounds, build to a heavy 5 rep touch and go power snatch CrossFit Games Open 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) warm up wod emotm for 10 minutes even- 10 burpees odd- 10 wall balls 20/14 Metcon (Time) For Time: 15 power cleans 25 wall balls then 5 rounds of 5 pullups 10 dead lift then 15 power cleans 25 wall balls RX 135/95-20/14
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) “Miracle Mile” 400M Run 25 Kettlebell Swings (53/35) 200M Farmers Walk (2x 45/25) 200M Waiters Walk (53/35) 25 Box Jumps 100M Sprint 100M Walking Lunges 100M Sprint 100M Walking Lunges 5 Burpees 400M Run w/med ball (20#/14)