CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Emom for 10 minutes 1 squat snatch *build throughout Metcon (Weight) In 15 minutes build to heaviest 3 position squat snatch -high hang -knee to mid- thigh -from floor *score is heaviest complex
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: 2 minute amrap 200 meter run then: max wall balls 20/14 rest 2 minutes 3 minute amrap 400 meter run then: max wall balls 20/14 rest 3 minutes *score is total WB’s Metcon (Time) At…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) Partner WOD. One athlete moves at a time. Alternate entire rounds. Both athletes do the runs. Both athletes must start and finish runs together. For Time: 400 m Run 10 Rounds (5 each) 9 Thrusters 95/65 6 Bar Facing Burpees 400 m Run 10 Rounds…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 1 minute hollow hold 2 minute hand stand hold 25 hang power snatches 75/55 3 minute plank 25 hang power snatches 75/55 2 minute hand stand hold 1 minute hollow hold *20 minute cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 minute amrap 5 pullups 10 pushups 15 air squats
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 rounds for time: 400 meter run 60 double unders (2×1 singles) 10 dead lifts 275/175 rest 2 minutes *20 minute cap *share bars if possible
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) With a 30 minute up clock: From the floor E30S for 10 minutes 1 power clean 1 back rack shoulder to overhead 1 overhead squat *start light and build to medium weight Overhead Squat (5 rep max) With remaining time in 30 minute clock…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 2 rounds for total reps: 1 minute on 30 seconds off: -toes to ring -calories on bike -kb swings 70/44 -calories on rower -wall balls 20/14
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) A)) With a 20 minute clock: Partner wod (alternate movements) 4 rounds each: 10 thrusters (*bar weight increases each round) 15 H/R pushups 20 sit ups RX 45/35-75/55-95/65-135/95 *share a bar if possible With remaining time do part B)) Metcon (Weight) B)) single heaviest bar…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds For Time: 1 minute bar hang 10 back squats 115/80 RXP 165/115 1 minute wall sit 10 power cleans 115/80 RXP 165/115 1 minute elbow plank *22 minute time cap