BLK LBL Fitness Club – CrossFit®
Back Rack Lunge (Double Progression Week 2)
3 Total Sets
4-6 Reps on EACH leg
10-12 Heavy DB Russian Twists
*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 (AMRAP – Reps)
5 Total Rounds of:
12/9 Cal Cardio
8 Deadlifts 185/135
Max Lateral Burpees Over The Bar
Try to be at like 90% effort on each 2min. bout. Then on the last one, lay it all out there! Interested to see what the highest score is on this 🙂