BLK LBL Fitness Club – CrossFit®

Weightlifting

Power Snatch + Pause Snatch

(1+1) x 4 sets @ 70-80% 1 RM Power Snatch.
Do a power snatch, reset, and then do a snatch but pause in the receive for 3 seconds.

Record each set as 1 of your scores for load

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 MInutes

20/16 Calorie Row (OR another Machine OR 200m Run)

20 GHD Sit-ups (OR 25 Alternating V Ups)

10 Handstand Push Ups