BLK LBL Fitness Club – CrossFit®

Weightlifting

Deficit Deadlift (Week 3)

2″ Deficit (Standing on a 25lb. Plate)
Olympic & Strength SUPERSET:

1 HANG POWER Snatch or Clean (You choose)

Rest about 30sec. and immediately complete;

6-8 Deficit Deadlifts

Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets.

*Warm up on the olympic lifts and deadlifts together, so that you only have 3 challenging SUPERSETS here.

*Try to truly hit your MAX effort today on both lifts! Next week is our DELOAD week.

Metcon

Metcon (Time)

For Time:

10 Front Squats (75/55lbs.)

50 Sit-Ups

20 Front Squats

40 Sit-Ups

30 Front Squats

30 Sit-Ups

40 Front Squats

20 Sit-Ups

50 Front Squats

10 Sit-Ups
Time CAP: 15min.