BLK LBL Fitness Club – CrossFit®

Weightlifting

Back Squat (3X8)

3 Working Sets:

6-8 Reps

superset with;

12-15 Heavy DB Sit-Ups

Rest 2min. Repeat For 3 Total Sets.

*This squat cycle is DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Metcon

Metcon (AMRAP – Reps)

15:00 to get as far as possible….

1 Power Clean and Jerk 155/105

1 Round of “Covid”

2 Power Clean and Jerk 155/105

1 Round of “Covid”

3 Power Clean and Jerk 155/105

1 Round of “Covid”

… And so on… The workout ends after 10 Clean and Jerks.

Can you finish!?

Covid = 5 TTB, 10 Push-Ups, 15 Air Squats