Friday
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