BLK LBL Fitness Club – CrossFit®

Today’s Programming

Recovery sets and reps today on the front squats. Just build up to about 50-60% effort and keep form and speed at the bottom a priority. Next week will hit a heavy single to close out the cycle. On the hip thrusts, keep continuing to build up in weight there. We don’t do these very often, so most of you should be still be getting considerably stronger each and every week here.

Weightlifting

3 Supersets:

5 Front Squat (50-60% effort on all sets)

6-8 Barbell Hip Thrust (90+% effort on all sets)

Rest 2-3min. Between Sets.

*Put Scores Below

*Try not to transition more than 20-30sec. between movements

*Recovery sets and reps today on the front squats

*Shooting for 5-10% more on the hip thrusts than last week

Front Squat (3X5)

Barbell Hip Thrust (3X8)

Metcon

The Chief (AMRAP – Reps)

5 Rounds for Total Reps:

3:00 AMRAP:

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

1:00 Rest Btw
For scoring, keep starting where you left off.

Solid score is 20 rounds

Great score is 25 rounds

Bad MoFo scores are 30+