Thursday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Back Squat (5X5)

-Superset with Hang Power Cleans

-Rest 2-3 min between sets

Hang Power Clean (5X2)

Hit this at 80-90% effor today for all sets. You can drop between reps or just hang onto it. No matter what you do, just make form a priority, and really sweep that bar into the hips and get good lifts in. You should be able to lift more from the hang than from the floor.

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

1min. of Max Barbell Overhead Squats (45/35lbs.)

1min. of Max American KB Swings (53/35lb.)

1min. of Box Jumps (24/20″)

1min. of Rest
This is one of the “looks really easy on paper” kind of workouts. Try to really rack up some reps each minute. Then, after the first round, your goal is to just try and hang onto those numbers for the rest of the workout.