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BLK LBL Fitness Club – CrossFit®


Back Rack Lunge (Double Progression Week 6 )

4-6 Reps on EACH leg


10-12 Heavy DB Russian Twists

Rest 2min. Repeat For 3 Total Sets.
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 – Rounds and Reps)

Every 3min. x 6 Rounds:

10 Cal Row

10 American KB Swings (70/53lb.)

10 Wall Balls (20/14lb.)

10 Toes-To-Bar
RX+ is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then 12… And so on…

NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.