Friday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Split Jerk

4 Working Sets:

5 Split Jerks (Climbing in weight)

Immediately into;

10-12 Weighted Hanging Knee Raises

Rest 2min.
Tips to focus on:

1.) Moving your front foot just as much as your back.

2.) Focus on getting “under” the bar after explode up.

3.) Keep your core tight + your pelvis tucked underneath you. A.K.A. don’t stick your butt out.

Metcon

Metcon (Time)

3 Rounds For Time:

400m Run

400m Row

40 American KB Swings 53/35lb.

– Time CAP: 18min.

– Gotta move to finish