BLK LBL Fitness Club – CrossFit®

Weightlifting

3 Supersets:

2 Front Squat (80-90% effort on all sets)

6-8 Barbell Hip Thrust (80-90% effort on all sets)

Rest 2-3min. Between Sets.

*Put Scores Below

*Try not to transition more than 20-30sec. between movements

*Shooting for 5-10% more weight on the front squats than last week for just 2 reps per set instead of 3

*Shooting for 5-10% more on the hip thrusts than last week

Front Squat (3X2)

Barbell Hip Thrust (3X8)

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

1min. of Alternating DB Snatches (50/35lb.)

1min. of Wall Balls (20/14lb.)

1min. of Rowing For Calories

1min. of Sit-Ups

1min. Rest

Accessory Work

Pick 1 or 2 movemnets.

1.) Weighted Bench Dips:

– 5 Sets of 10-12 Reps

-Rest 60-90sec. between sets

2.) Banded Tricep Push-Downs

– 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps)

-Rest 60-90sec. between sets

3.) Barbell Bicep Curls

– 3 Sets of 10-12 Reps

-Rest 60-90sec. between sets

4.) DB Hammer Curls

– 3 Sets of 10-12 Reps

-Rest 60-90sec. between sets