BLK LBL Fitness Club – CrossFit®

Today’s Programming

Below is one of my absolute favorite ways to lift and get some conditioning in! You are going to start on the rower and complete 12 cals for men and 9 cals for women, every minute.. For 5 straight minutes… This gets you super warm and mobile to start the clean and jerks. Then, as you start the clean and jerks, you will increase weight as you feel. Ideally, you climb as high as possible in weight. As soon as the last minute is over on the clean and jerks, you will immediately go back to the rower to do the same rowing sequence. Then you will start your deadlifts, with whatever you finished with on your clean and jerks and build each minute from there. Your score is your heaviest set of clean and jerks and heaviest set of deadlifts combined.

Weightlifting

Metcon (Weight)

EMOM x 5min.

12/9 Cal Row

EMOM x 10min.

2 Power Clean & Jerks (Climbing)

EMOM x 5min.

12/9 Cal Row

EMOM x 10min. (Climbing)

3 Deadlifts
NO REST BETWEEN SECTIONS. 30min. straight through!

If you prefer to bike, the calories would be 10/7 per minute.

RX+ is 15 Cal Row for men and 12 Cal Row for women.