Monday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Day 1 – Week 2

– Superset the 2 movements below.

– Rest 2-3min. between sets

Front Squat (5X5)

Your goal is to try and lift 2.5-5% more weight than last week.

Power Clean (5X3)

Your goal is to lift more than last week, but don’t go over about 90% effort. Keep good quality reps priority. Hitting higher percentages on the squat is what’s most important today!

Metcon

Metcon (AMRAP – Reps)

3min. AMRAP:

8 Barbell Hang Cleans (95/65lbs.)

8 Barbell Front Squats

3min.

8/6 Cal Echo Bike

8 Sumo Deadlift High Pulls (95/65lbs.)

3min. AMRAP:

8 Barbell Hang Cleans (95/65lbs.)

8 Barbell Front Squats

3min.

8/6 Cal Echo Bike

8 Sumo Deadlift High Pulls (95/65lbs.)

REST 1MIN. AFTER EVERY AMRAP