Thursday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Power Clean (Week 5)

After warm up sets complete:

Set 1: 5 reps at 65%

Set 2: 5 reps at 75%

Set 3: 5 reps at 85%
GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET:

Front Squat (Week 5)

After warm up sets complete:

Set 1: 5 reps at 65%

Set 2: 5 reps at 75%

Set 3: As many reps as possible at 85% (5-8 rep range)
Rest 2-3min. After Each Superset

Metcon

Metcon (Time)

30 Rounds For Time:

1 Barbell Thruster 95/65lbs.

3 Lateral Barbell Burpees

5 Toes-To-Bar

Time CAP: 18min.
RX+ is 135/95lbs.