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BLK LBL Fitness Club – CrossFit®


Metcon (Calories)

4 Sets:

3-5 Heavy Power Snatches (80% effort+… touch and go)

Immediately into;

2min. Assault Bike For Max Cals

Rest 2min.
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.


Metcon (Time)

10 Rounds For Time:

5 Hang Power Cleans 115/75

10 Push-Ups

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

7 Push-Ups

15 Double Unders