Thursday
BLK LBL Fitness Club – CrossFit®
Weightlifting
3 Supersets:
3 Front Squats (80-90% 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
*Shooting for 5-10% more weight on the front squats than last week for just 3 reps per set instead of 5
*Shooting for 5-10% more on the hip thrusts than last week
Front Squat (3×3)
Barbell Hip Thrust (3×8)
Metcon
This one is gunna be tough but extremely rewarding when it’s over! DO NOT SLACK on that rower! You should all be averaging anywhere between 10-20 calories per minute on that! Wall Balls should be another 15-20+ reps per minute. You have some solid rest break time programmed in, so be sure to hit it hard and earn it!
Metcon (AMRAP – Reps)
For Max Reps:
3min. of Wall Balls (20/14lbs.)
3min. of Rowing For Cals
3min. Rest
2min. of Wall Balls
2min. of Rowing For Cals
2min. Rest
1min. of Wall Balls
1min. of Rowing For Cals