BLK LBL Fitness Club – CrossFit®

Weightlifting

Snatch Pull + High Pull + Snatch (5X3)

– (1+1+1) x 5 working sets.

– Build from 60-65% to 80-85% 1RM Snatch
Do a snatch pull, then do a high pull before resetting it back down and going into a full snatch.

Record set as 1 of your scores for load

Go by feel after the previous lifting

Metcon

Metcon (AMRAP – Reps)

3min. AMRAP:

8 Shoulder To Overhead (95/65lbs.)

8 Cal Assault Bike

3min. AMRAP:

10 Alternating DB Snatches (50/35lbs.)

10 Box Jumps (20″)

3min. AMRAP:

8 Shoulder To Overhead (95/65lbs.)

8 Cal Assault Bike

3min. AMRAP:

10 Alternating DB Snatches (50/35lbs.)

10 Box Jumps (20″)

REST 1min. Between Each Section
(RX+) Men:

4 Shoulder To Overhead 135lbs.

(RX+) Women:

4 Shoulder To Overhead 95lbs.