15
Jul
Thursday
BLK LBL Fitness Club – CrossFit®
Weightlifting
Deficit Deadlift (Week 3)
2″ Deficit (Standing on a 25lb. Plate)
Olympic & Strength SUPERSET:
1 HANG POWER Snatch or Clean (You choose)
Rest about 30sec. and immediately complete;
6-8 Deficit Deadlifts
Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets.
*Warm up on the olympic lifts and deadlifts together, so that you only have 3 challenging SUPERSETS here.
*Try to truly hit your MAX effort today on both lifts! Next week is our DELOAD week.
Metcon
Metcon (Time)
For Time:
10 Front Squats (75/55lbs.)
50 Sit-Ups
20 Front Squats
40 Sit-Ups
30 Front Squats
30 Sit-Ups
40 Front Squats
20 Sit-Ups
50 Front Squats
10 Sit-Ups
Time CAP: 15min.