BLK LBL Fitness Club – CrossFit®

Weightlifting

Back Squat (3-2-2-1-1-1)

Back Squat

3-2-2-1-1-1

Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets. So make appropriate jumps.

Metcon

Metcon (5 Rounds for reps)

5 Rounds of:

3min. AMRAP:

20/15 Cal Cardio

15 American KB Swings 70/53

Max Power Clean & Jerks in remaining time..

Rest 1min.

RX is 115/75lbs.
RX+ is:

Round 1.) 95/65lbs.

Round 2.) 115/75lbs.

Round 3.) 135/95lbs.

Round 4.) 155/105lbs.

*Make sure you can change out your weights QUICK on this option. That 1min. goes by FAST.