CrossFit Black Ridge – CrossFit View Public Whiteboard Snatch Balance (1-1-1-1-1-1-1) Scaling The snatch balance allows strong, fast, experienced athletes to push themselves under loads that exceed their best snatches. Experienced athletes should lift as heavy as possible and work toward a PR. New athletes should use light loads and slightly larger sets to focus…
CrossFit Black Ridge – CrossFit Never miss a Monday. View Public Whiteboard Metcon (Time) For Time: 100 air squats 10 hang squat cleans 80 sit-ups 10 hang squat cleans 60 pushups 10 hang squat cleans 40 shoulder to overhead 10 hang squat cleans RX 95/65 *25 minute time cap
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 Rounds 30 s on 30 s off Assualt Bike Rower Box Jumps 24/20 Overhead Squats 95/65 TTB 1 min restMove from station to station. Minute 1 assualt bike; minute 2 rower; etc.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 10-9-8-7-6-5-4-3-2-1 dead lifts 225/155 bar over burpees *12 minute time cap –cash out: not for time: (cool-down pace) option 1- 400 meter run option 2- 600 meter row option 3- 30 calorie bikeYes I know we did burpees Monday…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 20 rounds for time of: (30 minute time cap) 10 rounds each partner 9 thrusters 95/65 35 double unders *one partner completes a entire round while one partner rests. *choose a thruster weight that allows you to be unbroken each round. *1×1 singles
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) E30S for 8 minutes (alternate movements) A-single slowest eccentric hand stand pushup possible B-single slowest eccentric pull up as possible *goal is 10 seconds each rep *modify HSPU with a barbell Metcon (AMRAP – Rounds and Reps) 10 minute amrap 15 chest to bar…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) E30S for 10 minutes 2 front rack forward lunges (one each leg) *Choose a weight that you can Clean from the floor. *Score is total pounds lifted…example 100lb bar X 20 rounds = 2000lbs Metcon (AMRAP – Reps) 4 minute amrap 10 front rack lunges…
CrossFit Black Ridge – CrossFit Never miss a Monday! View Public Whiteboard Metcon (Time) 7 rounds for time of: 10 plate facing burpee jump overs 17inches 20 sit-ups *21 minute time cap *if you knock over a plate on jump overs it a 3 burpee penalty, Modify with step overs if needed.
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds 2 minutes to complete 10 jumping squats 200 m run Max effort jumping squats Rest 2 minutes 2 minutes to complete 10 kb swings 53/35 200 m run Max effort kb swings Rest 2 minutes 2 minutes to complete 10 SDLHP…
CrossFit Black Ridge – CrossFit Only one class at 730am friday. View Public Whiteboard Metcon (AMRAP – Reps) Partner wod 5 minute amrap Max reps front squats 95/65 One partner holds elbow plank while one partner does max FS, switch as needed. Rest 3 minutes 5 minute amrap Max calorie row One partner holds hand…