16
Sep
Thursday
BLK LBL Fitness Club – CrossFit®
Weightlifting
3 Supersets:
3-5 Front Squats (70-80% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.
*Put Scores Below
*Try not to transition more than 20-30sec. between movements
Front Squat (3X5)
Barbell Hip Thrust (3×8)
Metcon
Metcon (AMRAP – Rounds and Reps)
3min. AMRAP:
10 American KB Swings (53/35lbs.)
10 Cal Echo Bike
Rest 1min. Repeat For 5 Total Rounds.
Round 1: As written above
Round 2: 10 Air Squats + 10 Cal Bike
Round 3: As written above
Round 4: 10 Air Squats + 10 Cal Bike
Round 5: As written above
For scoring purposes, start where you left off going into the next round.
*Make sure you are alternating between air squats and KB Swings each round 🙂
*Men RX+ is a 70lb. KB
*Women RX+ is a 53lb. KB