CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time 40/30 calories on assault bike 3 min CAP Metcon (Time) For time 70 WBs 5 min CAP Metcon (AMRAP – Reps) 14 min AMRAP 3 Strict Pull-ups 6 Push-ups 18 Lunges Rx+ 3 Ring Muscle Ups 6 Strict Ring Dips 18 Jumping Lunges
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) With a up clock: Every 15 seconds for 3 minutes (12 lifts) 1 power clean rest 2 minutes (adjust weight if needed) At the 5 Minute mark Every 30 seconds for 3 minutes (6 lifts) 1 power clean *score is 2 barbell weights combined Metcon…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds For Time: 21 back squats 135/95 (from floor) 1 rope climb 12 toes to bar 1 rope climb *20 minute cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: 30 seconds on 30 seconds off for 5 rounds: -max box jumps 24/20 30 seconds on 30 seconds off for 5 rounds: -power clean and jerks 95/65 30 seconds on 30 seconds off for 5 rounds: -sumo dead lift…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In 30 minutes establish: 1 rep max Overhead Squat (from rack) 1 rep max Squat Clean *score is total pounds combined from both lifts
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) Barbell cycling skill work: Spend 10 minutes establishing a 10 rep touch and go push jerk from the rack. Each rep must be received while descending (dipping) back into the next rep. Metcon (Time) 5 rounds for time: 20 second static hanging knee hold 10…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 4 min AMRAP Power Snatches 135/95 Rest 4 minutes 8 min AMRAP 12 Jumping Squats 45/35 12 KB SDLHP 53/35 Rest 4 minutes 4 min AMRAP Power Snatches 95/65Jumping Squats are performed with a barbell on your back and descending down to WB…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 20/16 calorie row 30 box step overs 24/20 w/single DB 50/35 40 pushups 50 wall balls 20/14 60 sit-ups 800 meter run carrying a DB any way you’d like 50/35lb *27 minute cap *Go in waves of 5 off the rower
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 200 meter run 10 pull-ups (RXP 3 bar MU) 9 dead lifts 225/155 400 meter run 20 pull-ups (RXP 6 bar MU) 15 dead lifts 600 meter run 30 pull-ups (RXP 9 bar MU) 21 dead lifts *20 minute time cap *RXP replace…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: 30 thrusters 95/65 90 dub’s 20 thrusters 60 dub’s 10 thrusters 30 dub’s 2×1 singles *10 minute cap Metcon (Time) At the 12 minute mark: For time: 30 squat clean thrusters 95/65 *5 minute cap