BLK LBL Fitness Club – CrossFit®

Warm-up

Hip Halo Warmup

10 Banded Lateral Side Steps

10 Monster Steps Forward and Backwards

10 Glute Bridges

10 Glute Bridge Left Leg

10 Glute Bridge Right Leg

-into-

3 sets (10:00 cap)

with Empty Bar

5 Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 High Hang Power Snatch

10 Alternating V-Ups

**2. Strength Prep**

Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension.

**3. Workout Prep**

3 sets

2 Power Snatch (Build in weight)

3 Toes to bar

* Focus on fast singles while staying close to the bar when dropped *

Weightlifting

Deadlift (5X5)

5 Deadlifts x 5 sets @70% of 1RM

* Complete a set on the 2 minutes *

* Complete all 5 sets at 70%

Metcon

Metcon (AMRAP – Reps)

13.1 (2.0)

7:00 Amrap

3-6-9-12 . . . .

Power Snatch (115/80)

Toes to Bar
TARGET SCORE

* Target number of Reps: 80 + Reps

RX + 135/95

Accessory Work

Barbell Hip Thrust (5X5)

5 sets: 10-15 reps

*Build to a heavy weight as long as form can be maintained across sets

Standing Tricep Extension w/ Band (4X10)

4 sets: 10 reps