BLK LBL Fitness Club – CrossFit®

Weightlifting

Back Squat (Week 2)

Olympic Lifting + Strength SUPERSET:

1 Full Squat Snatch or Clean + 1 Hang Squat Snatch or Clean (You choose)

Rest about 30sec. and immediately go into the squat numbers below:

Set 1.) 3 Reps at 70% of 1RM

Set 2.) 3 Reps at 80% of 1RM

Set 3.) Max Reps at 90% of 1RM (Goal: more than 3. No resting more than 1-2sec. at the top. Continuous reps)

Rest 2-3min. Between Supersets.
*THIS IS A SUPERSET. Do the Olympic lift, go immediately into the squat, and then rest 2-3min.

*On the Olympic lift, your goal is to build in weight each set, to the heaviest set possible. The squat should actually help the bar feel lighter today.

Metcon

Metcon (AMRAP – Reps)

4min. AMRAP:

30 Wall Balls (20/14lb.)

20 American Swings (53/35lb.)

Max Pull-Ups in remaining time…

Rest 1min.

4min. AMRAP:

30 American Swings (53/35lb.)

20 Pull-Ups

Max Wall Balls (20/14lb.) in remaining time…

Rest 1min.

4min. AMRAP:

30 Pull-Ups

20 Wall Balls (20/14lb.)

Max American Swings (53/35lb.) in remaining time…

Rest 1min.

4min. AMRAP:

Choose any rep scheme you like to get the most reps possible. The only rule is that you must use all 3 movements 🙂
Your score is ONLY the max reps you go on the first 3 sections + ALL the reps on that last one 🙂