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BLK LBL Fitness Club – CrossFit®


**1. Movement Prep/Activation and Increasing Heart Rate**

3:00 Machine (easy pace)


Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement


3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

*2. Strength Prep**

Athletes will spend 8-10 minutes completing 3 sets of 2 Snatch with a barbell. The reps are performed in singles as a squat or power snatch (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before going into the following rep. After the Snatch is complete, give athletes 5-7 minutes to transition and complete 3×2 Snatch Grip Deadlifts. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.

**3. Workout Prep**

4 Burpee Box Jump Overs (workout pace)


Snatch (3X2)

3 Squat Snatch x 2 sets @80% of 1RM Snatch

* Rest 60-90 seconds between sets *

Snatch Grip Deadlift (3X2)

2 Snatch Grip Deadlifts x 3 sets @95% of 1RM Snatch

* Rest 60-90 seconds between sets *


Metcon (Time)

For Time:

100 Burpee Box Jump Overs (24/20)


Partner Version: Teams of 2

200 Burpee Box Jump Overs (24/20)


Scaling Option:

125 Burpee to 6″ Target

Target time: 8-10 minutes

Time cap: 15 minutes


This is a retest from a few year’s ago at Mayhem (And they loved it!). Stimulus is moderate pacing throughout all reps. Athletes should aim to start with an intensity that they can finish with. Athletes can choose a strategy of going straight through or having planned rests with descending sets (14,13,12,11,10,9,8,7,6,5, 5 reps).

Regardless of what strategy is being used I want athletes to really push on this. Obviously it won’t be a sprint but, suck it up and try to keep somewhat of a pace.