Thursday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Deficit Deadlift (Week 1)

2″ Deficit (Standing on 25lb. Plate)

Olympic & Strength Superset:

Build to HEAVY 2 Rep HANG Squat Snatch or Squat Clean

Rest 30-60sec. and complete;

5-6 Deficit Deadlifts

Rest 2-3min. Repeat For 3 Total Working Sets.
*Warm up on the olympic lifts and squats together, so that you only have 3 challenging sets here.

*The Deficit Deadlifts are using the same “Double Progression” method as Tuesday. Refer to 6/29 for complete details if you need.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min. AMRAP:

10 Cal Bike

30 Double Unders

15 Push-Ups

10 Cal Bike

30 Double Unders

15 Pull-Ups
Essentially you are just swapping push-ups for pull-ups every other round. Just looks better written out 🙂

RX+ 5 Muscle Ups instead of Pull-Ups