BLK LBL Fitness Club – CrossFit®

Weightlifting

Day 2 – Week 3

Spend 15min. Working on 1 of these complexes depending on your skill level:

1.) 2 Rep Max Hang Power Snatch

2.) 1 Hang Squat Snatch + 1 Full Squat Snatch

– You can drop the bar in between reps, but keep it around 5sec.

– #2 is the RX+ option

Hang Power Snatch (1X2)

Hang Squat Snatch + Full Squat Snatch (1X2)

Metcon

Metcon (AMRAP – Reps)

12min. Running Clock…

100 Barbell Push Press (75/55lbs.)

1000m Row

Max Single Devil Presses in remaining time…
Men’s RX weight: 50lbs.

Men’s RX+ weight: 70lbs.

Women’s RX weight: 35lbs.

Women’s RX+ weight: 50lbs.