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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.


Metcon (Time)

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.