BLK LBL Fitness Club – CrossFit®

Weightlifting

Power Clean (Week 6)

After warm up sets complete:

Set 1: 3 reps at 70%

Set 2: 3 reps at 80%

Set 3: 3 reps at 90%
GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET:

Front Squat (Week 6)

After warm up sets complete:

Set 1: 3 reps at 70%

Set 2: 3 reps at 80%

Set 3: Max reps at 90% (shoot for more than 3)
Rest 2-3min. After Each Superset

Metcon

Metcon (Time)

For Time:

10-20-30-40-50

Barbell Thrusters (45/35lb. Bar)

15-15-15-15-15

Cal Row

10-10-10-10-10

Toes-To-Bar
Ladies: 12 Cal Row instead of 15 🙂

Time CAP: 18min.