BLK LBL Fitness Club – CrossFit®

Weightlifting

Metcon (No Measure)

20-25min. Flex Friday Lifting Window

1.)Barbell Hip Thrusts

– 3 sets of 6-8 reps.

– Rest 90sec. Between Sets

2.) Incline Barbell Bench Press

– 3 sets of 6-8 reps.

– Rest 90sec. Between Sets

3.) Barbell Bent Over Rows (regular grip)

– 3 sets of 8-10 reps

– Rest 90sec. Between Sets

4.) Banded Tricep Push-Downs

– 3 sets of 10-12 reps.

– Rest 90sec. Between Sets

5.) Narrow Grip Barbell Bicep Curls

– 3 sets of 10-12 reps.

– Rest 90sec. Between Sets
Pick ANY 3 movements above that you like. I am going to list more than 3, but pick based off of what makes you happy today 😉

*GO AS HEAVY AS POSSIBLE for the given sets and reps listed. You should only have about 1-2 reps left in the tank at the end of each set

Metcon

Metcon (AMRAP – Rounds and Reps)

15min. to get as far as possible…

1 Round For Time:

20 Alternating DB Snatch 50/35lb.

15 Assault Bike

10 Pull-Ups

Rest 1min.

2 Rounds For Time:

20 Alternating DB Snatch 50/35lb.

15 Assault Bike

10 Pull-Ups

Rest 2min.

3 Rounds For Time:

20 Alternating DB Snatch 50/35lb.

15 Assault Bike

10 Pull-Ups
RX+ is 70/50lb. DB Snatches, but for only 10 reps instead of 20.