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BLK LBL Fitness Club – CrossFit®


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 (AMRAP – Reps)

Get as far as possible in 15min….


Cal Row

Wall Balls (20/14lb.)

Hang Power Cleans (115/75lbs.)

To be clear, you do 12 reps of everything, then 11 of everything, then 10… And so on…