BLK LBL Fitness Club – CrossFit®

Weightlifting

Power Clean (Week 3)

After warm up sets complete:

Set 1: 3 reps at 75%

Set 2: 2 reps at 85%

Set 3: 1 reps at 95+%

*Ideally on set 3 here, you are going for a new 1 rep max! If it doesn’t feel like it’s in the cards today, then try 95% for 2.
GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET:

Front Squat (week 3)

After warm up sets complete:

Set 1: 5 reps at 75%

Set 2: 3 reps at 85%

Set 3: As many reps as possible at 95%

Rest 2-3min. After Each Superset

Metcon

Metcon (AMRAP – Reps)

15min. to get as far as possible…

10-9-8-7-6-5-4-3-2-1

Barbell Thrusters 75/55

Sumo Deadlift High-Pulls 75/55

Immediately into;

8-7-6-5-4-3-2-1

Barbell Thrusters 95/65

Sumo Deadlift High-Pulls 95/65

Immediately into;

6-5-4-3-2-1

Barbell Thrusters 115/75

Sumo Deadlift High-Pulls 115/75

Immediately into;

4-3-2-1

Barbell Thrusters 135/95

Sumo Deadlift High-Pulls 135/95
Notice that the weight gets heavier each section AND the rep scheme starts just a little farther back to keep you moving. Can anyone finish this in the time cap!?