Thursday
BLK LBL Fitness Club – CrossFit®
Weightlifting
3 Supersets:
2 Front Squat (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 2 reps per set instead of 3
*Shooting for 5-10% more on the hip thrusts than last week
Front Squat (3X2)
Barbell Hip Thrust (3X8)
Metcon
Metcon (AMRAP – Reps)
3 Rounds:
1min. of Alternating DB Snatches (50/35lb.)
1min. of Wall Balls (20/14lb.)
1min. of Rowing For Calories
1min. of Sit-Ups
1min. Rest
Accessory Work
Pick 1 or 2 movemnets.
1.) Weighted Bench Dips:
– 5 Sets of 10-12 Reps
-Rest 60-90sec. between sets
2.) Banded Tricep Push-Downs
– 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps)
-Rest 60-90sec. between sets
3.) Barbell Bicep Curls
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
4.) DB Hammer Curls
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets