BLK LBL Fitness Club – FITNESS / PERFORMANCE
Community Cup Workout 3 (Pro) (Total Weight)
Front Squat (1 Rep Max)
Hang Power Clean (1 Rep Max)
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean
In the comment box, list the weight lifted for each individual movement
To learn more about Community Cup Workout 3 (Pro) click here
Community Cup Workout 3 (Advanced) (Total Weight)
Front Squat (1 Rep Max)
Hang Power Clean (1 Rep Max)
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean
In the comment box, list the weight lifted for each individual movement
To learn more about Community Cup Workout 3 (Advanced) click here
Community Cup Workout 3 (Intermediate) (Total Weight)
Front Squat (1 Rep Max)
Hang Power Clean (1 Rep Max)
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean
In the comment box, list the weight lifted for each individual movement
To learn more about Community Cup Workout 3 (Intermediate) click here
Community Cup Workout 3 (Novice) (Total Weight)
Front Squat (1 Rep Max)
Hang Power Clean (1 Rep Max)
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean
In the comment box, list the weight lifted for each individual movement
To learn more about Community Cup Workout 3 (Novice) click here
Community Cup Workout 3 (Rookie) (Total Weight)
Front Squat (1 Rep Max)
Hang Power Clean (1 Rep Max)
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean
In the comment box, list the weight lifted for each individual movement
To learn more about Community Cup Workout 3 (Rookie) click here
Finisher (Calories)
(RX’d)
Teams of 2:
8:00 AMRAP
Partner 1: Max Calorie Row
Partner 2: 20 Wall Balls (20/14)
* Rotate every time the other partner completes the wall balls. Score is total calories on the rower.
(Scale)
Teams of 2:
AMRAP 8:00
Partner 1: Max Calorie Row
Partner 2: 15 Wall Ball Thrusters (light)
Target number of Calories: 80/65+ Calories
Minimum number of Calories before scaling: 70/55 Calories
Fitness (AMRAP – Rounds and Reps)
15 min AMRAP
21 Cal Bike
15 D-ball to shoulder
9 Ring Row