BLK LBL Fitness Club – CrossFit®

Weightlifting

Back Squat (Week 3 of 4)

Every 4min. x 5 Rounds:

12/10 Cal Echo Bike

*Squat percentages

Round 1.) 5 Reps at 40% of 1RM

Round 2.) 5 Reps at 50% of 1RM

Round 3.) 5 Reps at 75% of 1RM

Round 4.) 3 Reps at 85% of 1RM

Round 5.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)

*Do not hit you true 1RM today.

*Do not sprint the bike either. Hit it at about 75-80% and just grind through it. It’s just to get you extra warm and throw a little conditioning in.

Metcon

Metcon (AMRAP – Reps)

15min. AMRAP:

80 Double Unders

70 Russian KB Swings 70/53lbs.

60 Double Unders

50 Russian KB Swings 70/53lbs.

40 Double Unders

30 Russian KB Swings 70/53lbs.

20 Double Unders

Max Wall Balls in remaining time…
Score is just the # of wall balls. Anyone get 100+?