23
Dec
Thursday
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.