BLK LBL Fitness Club – CrossFit®

Weightlifting

Week 4 of the 20 rep back squat program ya’ll! Here’s some important things for today:

1.) Make sure you add 5-10lb. more than what you did last week.

2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.

3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂

4.) GET FIRED UP AND DO WORK TODAY!!

Back Squat (Week 4 of 6)

Spend about 10min. working up to a HEAVY 2-3 Rep Max.

Then rest up and go for your 20 rep max!

*Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED.

Metcon

Metcon (Time)

For Time:

400m Row

40 Wall Balls (20/14lbs.)

40 American KB Swings (53/35lb.)

300m Row

30 Wall Balls

30 American KB Swings

200m Row

20 Wall Balls

20 American KB Swings

100m Row

10 Wall Balls

10 American KB Swings
RX+ Men: 70lb. KB

RX+ Women: 54lb. KB