BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Throughs

10 Alt. Groiners

20 Jumping Jacks

2 ROUNDS

10 Bootstrappers

10 Behind the Neck Snatch Grip Shoulder Presses

20 Single Unders

2 ROUNDS

10 Snatch Deadlifts

10 Hang Muscle Snatches

20 Double Unders

* Virtual use a PVC Pipe

Virtual Crossfit Strength

Metcon (No Measure)

every 2:00 x 5 sets

5 SA DB Snatch R + 5 SA Push Press

5 SA DB Snatch L + 5 SA Push Press

15 Jumping Air Squats (work on explosiveness)

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Establish a Heavy Set of the Complex

1 Snatch Deadlift

+

1 Hang Power Snatch

+

1 Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

50 Double Unders

7 Power Snatches (115/75)|(75/55) or 14 SA DB Snatches

50 Double Unders

7 Push Press or 7 DBL DB Push Press

(Score is Rounds + Reps)