BLK LBL Fitness Club – CrossFit®

Weightlifting

Day 4 – Week 2

– Superset the 2 movements below.

– Rest 2-3min. between sets

Back Squat (5X5)

Your goal is to try and lift 2.5-5% more weight than last week.

Hang Power Clean and Jerk (5X2)

Get something on the bar that feels like 75-80% effort. Drop each rep, but make sure to pick up the 2nd rep within 5-10sec. Focus on a split jerks specifically.

Metcon

Metcon (AMRAP – Reps)

6min. AMRAP:

1 DB Thruster 50s/35s

2 Toes-To-Bar

3 DB Thrusters

4 Toes-To-Bar

5 DB Thrusters

6 Toes-To-Bar

7 DB Thrusters

8 Toes-To-Bar

… Keep adding 1 rep
Rest 3:00 b/t AMRAP

Metcon (AMRAP – Reps)

6min. AMRAP:

1 Double DB Snatch 50s/35s

2 Burpees

3 Double DB Snatches

4 Burpees

5 Double DB Snatches

6 Burpees

7 Double DB Snatches

8 Burpees

… Keep adding 1 rep