BLK LBL Fitness Club – CrossFit®
3-5 Heavy Power Snatches (80% effort+… touch and go)
2min. Assault Bike For Max Cals
This is an IWT (interval weight training) piece. The point of these is to focus on our heavy lifts without a time constraint and then hammer our cardio piece separately with a 9 out of 10 effort. You will build in weight each set but start at around 80% effort.
1.) Focus on good quality reps for the lifts.
2.) SMASH the cardio, but with an effort you CAN repeat 2 minutes later.
3.) Score is your total calories.
4.) The weight you lift is individualized, so challenge yourself and try for touch and go reps. That’s why it’s 3-5 reps. To see how long you can hang on for.
10 Rounds For Time:
5 Hang Power Cleans 115/75
20 Double Unders
Time CAP: 15min.
If you know you will not be able to finish this (since it’s an aggressive time cap), consider this rep scheme:
3 Hang Power Cleans 115/75
15 Double Unders