BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

5 Clean Deadlifts

5 Elbow Punches

5 Hang Muscle Cleans

5 Shoulder Press

Into…

AMRAP x 3 Minutes

5 Good Mornings

5 Hang Power Cleans

5 Push Press

*Virtual use PVC Pipe or DBs

Strength

Metcon (Weight)

3-4 Sets

3+3

Hang Power Clean Then Jerk*

*Start moderate and build in small increases. Perform 3 Hang Cleans then 3 Jerks without dropping the bar between movements.

(Score is Weight)

Virtual Crossfit Strength

Metcon (No Measure)

5 Sets with DBs *Goal is Unbroken and BUILD in weight

5 DB Deadlifts + 5 DB Power Cleans + 5 DB Shoulder to Overhead

Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES

3 Hang Power Cleans (135/95)|(95/65) or DB

6 Air Squats

3 Burpee Over Bar or Over 1 DB

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)