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