BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3:00 Cardio of Choice (Run / Row / Bike)

Immediately into…

3 SETS (7:00 CAP) w/ an empty barbell

5 Snatch Grip Deadlift

5 Snatch High Pulls

5 Muscle Snatches

5 Overhead Squats

10 Elbow Punches

5 Front Squats

Workout

Metcon (Time)

FOR TIME*

30 Power Snatch (135/95)|(95/65)

*Every minute starting at 3,2,1 GO, perform 5 Front Squats.

-10:00 Time Cap-

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

20 ROUNDS FOR TIME*

3 Front Squats (135/95)|(95/65)

3 Power Snatch

*Alternate every round. Partner 1 completes a round while Partner 2 rests.

(Score is Time)

KG BB: (60/45)|(45/30)

Post-Workout Strength

On a 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Hang Squat Snatch (Heavy 1-Rep )

On a 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Hang Squat Snatch

(Score is Weight)