Thursday
BLK LBL Fitness Club – CrossFit®
Weightlifting
Still slowly building on these main lifts today! For those of you who are pretty strong in these lifts, your weekly jumps may only be like 2% and that’s totally fine! Just keep trying to add a little more to that bar. Following it all up with a nice classic style AMRAP that we haven’t done in a very long time. Enjoy!
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
*Shooting for 5-10% more on the hip thrusts than last week
Front Squat (3X3)
Barbell Hip Thrust (3X8)
Metcon
Metcon (AMRAP – Reps)
20min. AMRAP:
5 Power Cleans (135/95lbs.)
10 Wall Balls (20/14lb.)
200m Run
200m = 1 rep