BLK LBL Fitness Club – CrossFit®

Weightlifting

Deficit Deadlift (Week 4 “DELOAD”)

2″ Deficit (Standing on a 25lb. Plate)
Olympic & Strength SUPERSET:

3 HANG POWER Snatch or Clean at 60% of your 1RM (You choose)

Rest about 30sec. and immediately complete;

6-8 Deficit Deadlifts

Rest 2-3min. after each SUPERSET. Repeat For 3 Total Working Sets.

*Since it’s a DELOAD week, everything should feel like medium effort. That’s a good thing! Don’t overdue it. We will come back strong next week! Focus on SOLID technique today!

*THIS IS A SUPERSET. Do the Olympic lift, go immediately into the squat, and then rest 2-3min.

Metcon

Metcon (Time)

THIS WORKOUT HAS 2 SCORES!

For Time & 15min. AMRAP:

21-15-9

Wall Balls (20/14lb.)

Alternating DB Snatches (50/35lb.)

21-15-9

Toes-To-Bar

Sit-Ups

21-15-9

Cal Row

Box Jumps (24/20″)

*Score 1: Finish Time (Record your score as soon as you finish everything above!)

*Score 2: When you finish, KEEP GOING and get as many reps as possible in 15min! Put that score below 🙂

Metcon (AMRAP – Rounds and Reps)

15min. AMRAP:

21-15-9

Wall Balls (20/14lb.)

Alternating DB Snatches (50/35lb.)

21-15-9

Toes-To-Bar

Sit-Ups

21-15-9

Cal Row

Box Jumps (24/20″)
This workout is essentially a 15min. AMRAP, but you record your first time through as a separate score. Put your finish time above and your AMRAP score here 🙂