CrossFit Black Storm – CrossFit Performance
A) Three sets of:
10 Overhead Lunge Steps
Rest 30 seconds
Muscle Ups x Max reps
Rest 3 minutes
A1): Overhead Lunge Steps (Alternate 5 each leg for a total of 10)
Use a moderate weight and focus on a stable overhead lockout position as you perform reps. Do not place a focus on maximal load with this.
A2): Muscle-ups (max unbroken set)
if you don’t have muscle ups sub pull ups, bodyweight or banded, whatever helps you get sets of 6-8 reps.
B): Metcon (AMRAP – Rounds)
Every minute on the minute for 6 minutes:
6 Ground to Overhead (115/75 lbs)
6 Burpees Over the Barbell
Ground to overhead can be a snatch, a clean & jerk, or a thruster from the ground
If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.
Score as number of rounds completed. If you complete all six than your score is six.
Scale: Reduced weight on G2OH, should be a weight you can touch and go in warm up.