BLK LBL Fitness Club – CrossFit®

Weightlifting

Back Squat (Week 1)

You choose:

Build to a Heavy 3 Rep Squat Snatch or Squat Clean

*You may touch and go or drop each rep

Rest 60-90sec. And Complete The Squat Numbers Below:

Set 1.) 5 Reps at 65%

Set 2.) 5 Reps at 75%

Set 3.) Max Reps at 85% (Goal: more than 5. No resting more than 1-2sec. at the top. Continuous reps)

Rest 2-3min. Between Sets.

*Warm up on the olympic lifts and squats together, so that you only have 3 challenging sets here.

Metcon

Metcon (AMRAP – Reps)

(0-3min.)

20/15 Cal Assault Bike

50 Double Unders

Max American KB Swings (53/35lb.)

(3-6min.)

18/14 Cal Assault Bike

50 Double Unders

Max American KB Swings (53/35lb.)

(6-9min.)

15/12 Cal Assault Bike

50 Double Unders

Max American KB Swings (53/35lb.)

(9-12min.)

12/9 Cal Assault Bike

50 Double Unders

Max American KB Swings (53/35lb.)

(12-15min.)

10/7 Cal Assault Bike

50 Double Unders

Max American KB Swings (53/35lb.)
Score is just max number of KB Swings, but you MUST finish all the cals and double unders in each to be RX 🙂

Can anyone get 100+ reps?

RX+ is 70/53lbs.