BLK LBL Fitness Club – FITNESS / PERFORMANCE

Power Clean + Push Jerk

Every 2:00 (6 sets)

2 Power Cleans + 2 Push Jerks (moderate-heavy)

– complete unbroken, build-in sets-

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
(Scale)

10:00 AMRAP

5 Dumbbell Shoulder to Overhead (light)

10 Dumbbell Deadlifts (light)

15 Box Step Ups (20/16)

Target number of Rounds: 7+ rounds

Minimum number of Rounds: 5 rounds

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2 Minute Calf & Big Toe Stretch

2 Minute Quadruped Forearm Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Calf & Big Toe Stretch

Quardruped Forearm Stretch

Fitness (AMRAP – Rounds and Reps)

15:00 AMRAP

4 Dumbbell Thrusters

6 Box Step Ups

8/7 Cal Bike

Double DB Z-Press (No Measure)

1 Video

1×15

3 sets:15 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Cool Down (Checkmark)

400M Walk

Mobility: 1:00 Each

Lacrosse Ball:

-Inside of knee

-Hip

-Calf