BLK LBL Fitness Club – CrossFit®
Day 4 – Week 4
– 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 (5X3)
Hang Power Cleans (without the jerk) today. Try to get all 3 without dropping the bar. Focus on just technique today and really try to get some good hip contact on the second pull of the lift. 60-70% effort. No fails.
15 Rounds For time:
2 Double DB Hang Power Cleans (50/35s)
3 DB Thrusters (50/35s)
4 DB Box Step Up’s (24/20″)
5 Burpees Over The DB’s
Get ready for something that is a lot harder than it looks 🙂
– Left + Right = 2 reps on the step ups
– For the burpees over the DB’s, you just need to use one to hop back and forth over.