BLK LBL Fitness Club – CrossFit®
Weightlifting
Back Squat (3-2-2-1-1-1)
Back Squat
3-2-2-1-1-1
Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets. So make appropriate jumps.
Metcon
Metcon (5 Rounds for reps)
5 Rounds of:
3min. AMRAP:
20/15 Cal Cardio
15 American KB Swings 70/53
Max Power Clean & Jerks in remaining time..
Rest 1min.
RX is 115/75lbs.
RX+ is:
Round 1.) 95/65lbs.
Round 2.) 115/75lbs.
Round 3.) 135/95lbs.
Round 4.) 155/105lbs.
*Make sure you can change out your weights QUICK on this option. That 1min. goes by FAST.