Call Us: (480) 664-4040




BLK LBL Fitness Club – CrossFit®


Day 1 – Week 3

– 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 (5X2)

I cut the reps down to 2 (they’ve been 3 the past 2 weeks) so that you can focus on heavy reps today. Go as heavy as possible without any failed reps.


Metcon (AMRAP – Reps)

4 Rounds For Max Reps:

1min. of Echo Bike Calories

1min. of Barbell Lunges (front or back rack)

1min. of Toes-To-Bar

1min. of Rest
Try to rack up as many reps as possible at each station. Some goal numbers:

Bike: 15-25 Calories

Lunges: 14-20 Reps

TTB: 15-20 Reps

Men’s RX Weight: 95lbs.

Men’s Advanced Weight: 115lbs.

Women’s RX Weight: 65lbs.

Women’s Advanced Weight: 75lbs.