BLK LBL Fitness Club – CrossFit®

Weightlifting

Metcon (10 Rounds for weight)

EMOM X 10:00

5 Power Snatch

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
This is an Open Barbell Cycling Prep. We want this to be light and fluent where athletes focus on controlling the weight, good breathing patterns, and consistent form from start to finish.

Ideally 5 touch and go reps should take around 15-20 seconds to complete, so athletes should have plenty of time to chalk up and be prepared to go on the start of the next minute.

Metcon

Metcon (10 Rounds for time)

EMOM X 10:00

12/10 Calorie Echo Bike
TARGET SCORE

Target time each set: Sub 40 seconds

Time cap: 45 seconds

*Sub 15/12 Cal Row/Ski

Cool Down

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)