CrossFit Black Hive Central Schedule

 

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Central WOD

CrossFit Black Hive WOD
Warm-up
Warm-up
2min bike or row
2 Rounds
5 Front Squats
5 Push Press
5 Hang Power Snatch

Mobility
10 Dislocates
10 Around the worlds
10 Good mornings
10 Samson lunges
10 Wall slides
10 Toy soldiers
10 WGS
10 Cossacks
10 Scorpions
10 Crash Victims
:30 Pigeon
Weightlifting
Man Makers (5 x 5)
E2MOM
Metcon
Metcon (Time)
18-15-12-9-6-3
Thruster (75/55)
Power Snatch (75/55)
T2B
Black Hive Built
Front Squat (5-5-5-5-5)
85% 1RM as determined over the last month. E2MOM
Clean Pull (2-2-2-2-2)
105% 1RM EMOM
Metcon (Time)
500m Row
35 GHD Sit Ups
500m Row
25 GHD Sit Ups
500m Row
15 GHD Sit Ups

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