BLK LBL Fitness Club – CrossFit®

Weightlifting

Power Clean (Week 7)

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 7)

After warm up sets complete:

Set 1: 5 reps at 75%

Set 2: 3 reps at 85%

Set 3: New 1 Rep Max Attempt!
Rest 2-3min. After Each Superset

Metcon

Metcon (Time)

10 Rounds For Time:

3 DOUBLE DB Hang Cleans 50/35

4 DOUBLE DB Snatches (From the ground) 50/35

5 DOUBLE DB Thrusters 50/35

6 DOUBLE DB Push Press 50/35