BLK LBL Fitness Club – CrossFit®

Weightlifting

Power Clean (Week 8 “DEALOD”)

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%
*No touch and go reps. Just singles.

GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET:

Front Squat (Week 8 “DEALOD”)

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%
Rest 2-3min. After Each Superset

Metcon

Metcon (Time)

20 Rounds For Time:

3 Burpee Deadlifts (50/35s)

4 Alternating Lunges (50/35s)

5 Pull-Ups
Time Cap: 15min.

*Left + Right = 2 reps on lunges