CrossFit Black Ridge – CrossFit Class times are 730AM and 930AM only Wednesday the 24th of July! View Public Whiteboard Back Squat (10 rep max) score single heaviest 1×10 Metcon (Weight) Back Squat 10x10x10 *score is bar weight of the 3 sets added together. example… 150lb+160lb+170= 480lbs
CrossFit Black Ridge – CrossFit Class times are 730AM and 930AM only Wednesday the 24th of July! View Public Whiteboard Metcon (Time) E8M for 2 rounds 25/18 calorie row then: 15-12-9 -hang power snatch 95/65 -toes to bar *Score is combined time on both rounds *Time cap is 8 minutes on first round only *Go…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds 20 Box Jumps 24/20 20 Push-ups 20 KB Swings 53/35 20 Front Rack Lunges 95/65 20 Bar Facing Burpees30 min CAP
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds of: 1 minute wall balls 20/14 1 minute hollow rocks 1 minute sumo dead-lift high pulls 75/55 1 minute situps 1 minute rest
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds of: 400 meter run 2 minutes rest (each round) then: 50 overhead squats 95/65 30 chest to bar pullups *25 minute cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Spend 10 minutes practicing hand stand hold/walk, use a partner to assist in open floor hold Metcon (AMRAP – Reps) 30 seconds on 30 seconds off for 4 rounds: -assault bike calories -dumbbell push press M2x35/W2x25 -jumping back squats 45/35 -weighted overhead situps 15/10…
CrossFit Black Ridge – CrossFit View Public Whiteboard Clean and Jerk (1 rep max) 20 minutes to complete. Power or squat clean, and push jerk or split jerk. Metcon (Weight) E30S for 15 rounds 1 clean and jerk *score is barbell weight added together
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Emom for 7 minutes 30 double unders -max thrusters 95/65 * 2×1 singles *only RX completing all double unders each minute *score is total thrusters Metcon (Weight) At the 10 minute mark Emom for 7 minutes -3 thrusters *from the floor, first rep…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 20/30 calories bike 30 ring dips 40 alternating DB snatches 50/35 50 hang power cleans 95/65 60 thrusters 95/65 120 DUs30 minute CAP
CrossFit Black Ridge – CrossFit View Public Whiteboard : Metcon (Time) For time: 3 minute plank 90 dead lifts 135/95 3 minute plank 90 kb swings 53/35 -every break is 3 burpees, which also includes change of movement. *25 minute cap *holding static dead lift is allowed