BLK LBL Fitness Club – CrossFit®

Weightlifting

Metcon (Weight)

Every 2min. x 10 Rounds:

10 Pull-Ups

Max Hang Power Snatch *

*Increasing weight with goals below

Round 1 and 2: 50% effort (Shoot for 4-5 reps)

Round 3 and 4: 60% effort (Shoot for 3-4 reps)

Round 5 and 6: 70% effort (Shoot for 2-3 reps)

Round 7 and 8: 80% effort (Shoot for 1-2 reps)

Round 9 and 10: 90% effort (Shoot for 1-2 reps)
A FEW KEY POINTS:

1.) FORM is important today. If you can’t lift the heavier numbers with clean technique, then stay at 4-5 reps the whole time.

2.) Effort is how you feel TODAY, not your all time best

3.) The Pull-Ups should be easy, so if you have to start breaking just cut it to 7.

4.) Advanced athletes: Feel free to make these chest-to-bar OR 3-5 Muscle-Ups

Workout

Metcon (4 Rounds for reps)

4 Rounds:

Min. 1) Max American KB Swings 53/35

Min. 2) Max Burpee Box Jumps 24/20″

Min. 3) Rest
This NEEDS to be an “all out” effort to really hit that stimulus.