CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) emom for 12 minutes 5 burpees over the bar 1 power clean and jerk (choose load) *you can adjust weight throughout *score is total combined weight from all 12 lifts * only RX if all burpees are performed Metcon (Distance) Cash out: 3 minutes row…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) With a 25 minute up clock: 2 rounds of: 50 alternating goblet lunges 53/35 50 goblet squats 53/35 Then with remaining time: Establish a 3 rep max touch and go squat clean *DB are permitted if kb are used 50/35 Metcon (Weight) Weight of heaviest…
CrossFit Black Ridge – CrossFit View Public Whiteboard Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups10 min CAP rest 6 mins Metcon (Time) 21-15-9 Overhead Squats Sumo Deadlift High Pulls 115/75 10 min CAP
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) partner wod 25 minute amrap 100 box jumps 20inch 100 hang power snatch 95/65 100 back squats 95/65 100 pull-ups 50 box jumps 50 hang power snatches 135/95 50 back squats 135/95 50 pull-ups *partition reps as needed
CrossFit Black Ridge – CrossFit No yoga this Thursday, our instructors are on vacation. View Public Whiteboard Metcon (Weight) In 15 minutes build to a heavy 1×10 on bench press perform sets at 10-8-6-4-10 to establish *use a spotter *add in extra performance to save as benchmark Metcon (AMRAP – Rounds and Reps) 7 minute…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 minute amrap 400 meter run then: max power cleans 115/80 3 minute amrap 400 meter run then: max toes to bar 3 minute amrap 400 meter run then: max calorie row 3 minute amrap 400 meter run then: max burpees *rest 2…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Weight) In 15 minutes build and perform 5 rep sets of 60%-70%-80% of 1RM then: emom for 12 minutes 1 squat clean *score is your lightest lift
CrossFit Black Ridge – CrossFit Never miss a monday! View Public Whiteboard Metcon (AMRAP – Reps) With a up clock: E90S for 5 rounds 45 second elbow plank then: max reps double unders *score is total dub’s Metcon (Time) At the 10 minute mark: 3 rounds for time: 15 kb swings 20 kb snatches 10R/10L…
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Tabatas 20 sec on 10 off for 8 rounds (4 mins per movement) 1 minute rest in between movements Front Rack Lunges Hang Power Snatch Push Press Wallballs TTB Cal Row 75/55 Score is total reps
CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For time: Dead lift 10k-men / 7k-woman Then: 3 rounds of: 30 sit-ups 100 double unders Then: Dead lift 10k-men / 7k- women *23 min time cap *choose your own barbell load *2×1 singles