8/6/20

Here is your workout of the day!


Strength

A1. Deadlift: 5-5-5-5 (same weight across)

+

A2. Box Jumps: x3 (building in height) (reset every attempt)


METCON

AMRAP 16 @80%

300m Row

150m Farmer Carry @53/35 (KB)

15 No Push Banded Burpees


Coaches Challenge 

KB @70/53#


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

4 views

Recent Posts

See All

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