Saturday
BLK LBL Fitness Club – CrossFit®
Warm-up
Warm-up (No Measure)
3 ROUNDS…
5/5 SA DB Curl to Arnold Press
8/8 Split Squats → 8/8 DB Farmers Split Squats
10 Scap Pull-Ups
10 Scap Push-Ups
5 Broad Jumps → 5 Burpee Broad Jumps
Skill
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)
MIN 2 – 5-10 Pull Ups (Skill)*
*Work on developing the next progression (Chest to bar, butterfly, kipping)
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)
MIN 2 – 200/150m Row
MIN 3 – 5-15 Pull Ups (Unbroken set)*
*GO for a big set Unbroken every time
Score is weight on the DB Complex