Friday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

8:00 EMOM

Min 1: :45 Row

Min 2: 3 Snatch Grip Deadlifts + 3 Hang Snatches + 3 thrusters

Strength

Snatch

Every min For 4min:

4 Power Snatches

Every min For 4min:

3 Power Snatches

Every min For 4min:

2 Power Snatches

Every min For 4min:

1 Power Snatch
GOAL IS TO BUILD TO A HEAVY SINGLE

Workout

Metcon (AMRAP – Reps)

15min. to get as far as possible…

4 Rounds: (72 total reps)

3 Thrusters (95/65lb.)

6 Pull-Ups

9 American KB Swings (70/53lb.)

3 Rounds: (54 total reps)

3 Thrusters (115/75lb.)

6 Pull-Ups

9 American KB Swings (70/53lb.)

2 Rounds: (36 total reps)

3 Thrusters (135/95lb.)

6 Pull-Ups

9 American KB Swings (70/53lb.)

1 Round: (18 total reps)

3 Thrusters (155/105lbs.)

6 Pull-Ups

9 American KB Swings (70/53lb.)

** NOTICE THE WEIGHT OF THE BARBELL!