2
Nov
Monday
BLK LBL Fitness Club – Virtual CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike or 400m Run
Into…
2 ROUNDS
5 Clean Deadlift
10 Elbow Punches
5 OH Press
5 Lunge + Lunge + Jumping Air Squat
Following the warm-up, go into your teaching of the Clean and Jerk!
Strength
Clean and Jerk (3RM)
ON A 20:00 RUNNING CLOCK…
Find 3RM Clean and Jerk
* NO MORE THAN 10 sec between reps
** After every effort, perform :15 Lsit (bench or hanging)
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
21-18-15
Cal Bike/Ski/Row
Deadlifts (155/105)|(115/75)
Hang Power Cleans (155/105)|(115/75)
-Hard Cap 18:00-
(Score is Time)