4
Jan
Tuesday
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.