CrossFit Black Storm – CrossFit

“If we did all the things we are capable of doing, we would literally astonish ourselves.” – Thomas A.Edison

A): Push Press (3 reps, Every two minutes, for 12 minutes -6 sets )

All working sets above 65% of 1RM (if known). Increase weight through sets to reach today’s heavy set of 3. Think 65, 70, 75, 80, 80+, 80+ in your planning.

B): Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

3 Hang Power Cleans (135/95 lbs)

3 Burpees Over the Barbell

6 Hang Power Cleans

6 Burpees Over the Barbell

9 Hang Power Cleans

9 Burpees Over the Barbell

12 Hang Power Cleans

12 Burpees Over the Barbell
completing the set of 12 burpees over barbell would constitute one round. If you complete a full round you start again at the top with 3 hang power cleans and continue until 6 minutes is up.

C): Metcon (No Measure)

BONUS WORK!

3 sets:

Single Arm Dumbbell Row x 10 reps each arm

Rest 90 seconds

8 ring dips – if you can’t complete ring dips, perform 6 second negatives starting at the top. Use your feet on the ground to spot yourself if necessary.

Rest 90 seconds