Friday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Strict Press

Strict Press (Double Progression)

3 Working Sets:

6-8 Reps

superset with;

10-12 Hanging Weighted Knee Raises

Rest 2min
LAST WEEK before our deload week adn then will start a new cycle the following week.

Metcon

Metcon (AMRAP – Reps)

Get as far as possible in 15min….

10 Alt DB Snatches (50/35lb.)

20 Wall Balls (20/14lbs.)

10 Alt DB Snatches

30 Double Unders

20 Wall Balls (20/14lb.)

10 Alt DB Snatches

40 DB Push Press (50/35lbs)

30 Double Unders

20 Wall Balls

10 Alt DB Snatches

50 Sit-Ups

40 DB Push Press (50/35lbs)

30 Double Unders

20 Wall Balls

10 Alt DB Snatches

*Accumulator style!

*No rest between sections.

*Can you finish in 15min. or less!?