BLK LBL Fitness Club – CrossFit®

Weightlifting

Back Squat

3 Working Sets of 6-8 Reps

Rest 2min. Repeat For 3 Total Sets.

The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Metcon

Metcon (4 Rounds for reps)

Tabata Hang Power Clean

Tabata Front Squat

Tabata Push Press

Tabata SDHP’s

*Weight: 95/65lbs.

*Tabata = 20 seconds of work x 10 seconds of rest x 8 rounds. That’s 4min. per station. NO REST. Right into the next station. The entire piece is 16min. straight.
Tips:

1.) A consistent # you can repeat instead of going balls out and dying.

2.) At the 20sec. mark just drop that bar and rest, you’re gunna need it, trust me.