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BLK LBL Fitness Club – CrossFit®


Back Rack Lunge

3 Working Sets:

4-6 Reps on EACH leg

superset with;

10-12 Heavy DB Russian Twists

Rest 2min.

*DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process.


Metcon (Time)

5 Rounds For Time:

15 Cal Cardio or 200m Run

15 Wall Balls (20/14lb.)

15 Double DB Hang Cleans 50/35s

Time CAP: 18min.