6/30/20

Here is your workout of the day!


Strength

A1. Power Clean: x2-3 Reps @55-65%

+

A2. Standing Box Box Jumps: x2 reps (building in height)

(stand still take off)


METCON

5 Rounds 

15 WBs @20/14

15 Burpees

15 Russian KB Swings @53

15/12 Cal Row

**Rest 1 minute between rounds


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 hashtags #blackironcf


Happier. Healthier.

Your friends at BICF

12 views

Recent Posts

See All

12/2/20

Here is today's #WOD! #STRENGTH Clean Complex: 3 Power Cleans + 3 Power Cleans below the Knee + 3 Cleans Above the Knee (power or squat): Building to a heavy for the day #METCON EMOM x 15 Min 1: 4-6 P

12/1/20

Here is today's #WOD! #STRENGTH A. Option 1: HSPUs: 3 sets x(-2) reps Strict + (-2) reps kipping Option 2: A1. Bench Press: 5 sets x8 reps + A2. 1-3 Negative HSPUs: x4 sets B. S.A Seated Arnold Presse

11/30/20

Here is today's #WOD! #STRENGTH Option 1: Snatch Grip Deadlift + Power Snatch + Snatch (power or squat) Option 2: Snatch Pull + Power Snatch + Squat Snatch #METCON AMRAP 12 @80% 21-15-9 KB Swings @53/

© 2020 by Black Iron CrossFit    -   All Rights Reserved

BLACK IRON CROSSFIT
  • Instagram
  • Facebook
  • YouTube
  • Twitter