5/19/20
HERE IS YOUR WORKOUT OF THE DAY
WARM-UP
2 Rounds
15 Calve Raises
30ft High Knees
15 Toe Raises
30ft Butt Kicks
—
3 Rounds
5 No Push Burpees
5 Burpees Stepping Down & Up
5 Worlds Greatest Stretch **each side
5 Push-ups w/downward dog
5 Broad Jumps
—
5-6 Mins working on specifics
STRENGTH
Power Snatch: Build to a heavy double
**Not Touch n’ Go **Reset for the second rep
METCON
AFAP
60 alt. DB Snatches @50/35
52 Box Jumps @24/20"
44 Hang Power Cleans @115-135/85-95
36 Box Jumps
28 S2OH
20 Box Jumps
12 Double DB Devil Presses @50/35
RX+ BB @155/105
MINIMAL EQUIPMENT MODIFICATIONS
AFAP
50 alt. Single Arm Snatches
42 Box Jumps @24/20"
34 Hang Power Cleans
36 Box Jumps
28 Shoulder 2 OverHead
20 Box Jumps
12 DB Devil Presses
Alternative Equipment/Movement
S.A Snatches
DB or KB
Plate or MedBall Full Swings AHAP
Box Jumps
Jumping Knee Tucks
HPC/S2OH
Double D B or KB @50-53/35
Plate @45/25-35
Medball @20-20/14-20
Devil Press
DB or KB
Plate or Medball Burpee + G2OH
COACHES CHALLENGE
2 Minutes Max Double Unders
Mission accomplished! Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf
Happier. Healthier.
Your friends at BICF