BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS (5:00 Cap)

200m Run

10 Good Mornings

8 Inch Worms

Into…

2 ROUNDS (5:00 Cap)

5 Behind the Neck Snatch Grip Presses

5 Behind the Neck Snatch Grip Presses in a Quarter Squat

5 Jumping Squats

10 Cossack Squats

5 Hang Muscle Snatches

Extended Warm-up

Hang Power Snatch (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Power Snatch

(Score is Weight)

Virtual Crossfit Strength

Metcon (No Measure)

Complete 4-5 rounds in 10:00:

5 Right side DB Power Snatches + 5 Alt OH Lunges

5 Left Side DB Power Snatches + 5 Alt OH Lunges

*:30 Plank Shoulder Taps btw

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

400m Run

15 Hang Power Snatch (95/65)|(65/45)*

21 Sit-Ups

* Virtual is 30 Alt DB Hang Power Snatches

(Score is Rounds + Reps)