BLK LBL Fitness Club – CrossFit®

Weightlifting

Day 4 – Week 1

Power Clean and Jerk (1X3)

– 15min. to work up to a Heavy 3 rep Power Clean and Jerk.

– You may touch and go or drop each rep. If you choose to drop between reps, pick the bar back up within 5-10 seconds.

– Rest as needed between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute Running Clock…

4min. AMRAP:

20 Alt. DB Snatches (50/35lb.)

15 Wall Balls (20/14lb.)

10 Pull-Ups

5 Push Jerks (135/95)

Rest 1min. Repeat for 4 Total Rounds.
Start where you left off for each AMRAP after the first round. That way it’s easiest to keep score.