Monday
BLK LBL Fitness Club – CrossFit®
Weightlifting
Back Squat (Week 4 “DELOAD”)
Olympic Lifting + Strength SUPERSET:
3 Full Squat Snatch or Squat Cleans at 60% of 1RM (You choose)
Rest about 30sec. and immediately go into the squat numbers below:
Set 1.) 5 Reps at 40% of 1RM
Set 2.) 5 Reps at 50% of 1RM
Set 3.) 5 Reps at 60% of 1RM
Rest 2-3min. Between Supersets.
*Warm up on the olympic lifts and squats together, so that you only have 3 working supersets here.
*Since it’s a DELOAD week, everything should feel like medium effort. That’s a good thing! Don’t overdue it. We will come back strong next week! Focus on SOLID technique today!
*THIS IS A SUPERSET. Do the Olympic lift, go immediately into the squat, and then rest 2-3min.
Metcon
Metcon (AMRAP – Reps)
Get as far as possible in 15min….
12-11-10-9-8-7-6-5-4-3-2-1
Cal Row
Wall Balls (20/14lb.)
Hang Power Cleans (115/75lbs.)
Toes-To-Bar
To be clear, you do 12 reps of everything, then 11 of everything, then 10… And so on…