Thursday
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 🙂