BLK LBL Fitness Club – CrossFit®

Weightlifting

Push Jerk (Week 2)

Set 1.) 3 Reps at 70%

Set 2.) 3 Reps at 80%

Set 3.) Max Reps at 90% (Goal: more than 3)

SUPERSET with;

10-12 Heavy Weighted Sit-Ups

Or…

10-12 Heavy Hanging Knee Raises

*Try for a little heavier weight than last week!

Rest 2-3min. Between Sets.

Metcon

Metcon (AMRAP – Reps)

18min. To Get As Far As Possible…

10 Pull-Ups

20 Cal Assault Bike

10 Pull-Ups

40 Push-Ups

20 Cal Assault Bike

10 Pull-Ups

60 Plate Ground To Overhead (45/25lb.)

40 Push-Ups

20 Cal Assault Bike

10 Pull-Ups

120 Double Unders

60 Plate Ground To Overhead (45/25lb.)

40 Push-Ups

20 Cal Assault Bike

10 Pull-Ups
RX+ is 5 muscle ups instead of pull-ups