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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 Power Snatch with a barbell. The reps are performed in singles catching above parallel. Athletes are going off of their Heavy Single from Week 1. After the Power Snatch is complete, give athletes 5-7 minutes to transition and complete 3×3 Overhead Squats. 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**

2 sets (increase weight and box height)

4 Kettlebell Swings

2 Box Jump Overs


Power Snatch (3X2)

2 Power Snatch x 3 sets @75% of 1RM Snatch

* Rest 60-90 seconds between sets *

Overhead Squat (3X3)

3 Overhead Squats x 3 sets @70-80% of 1RM Snatch

* Rest 60-90 seconds between sets *


Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

8 Kettlebell Swings (70/53)

8 Box Jump Overs (24/20)

Target number of Rounds: 6-8 Rounds

Minimum number of Rounds before scaling: 4.5 Rounds


Stimulus is moderate pacing across rounds. Athletes should focus on consistent pacing that can be maintained for each movement across the entirety of the AMRAP.

Tougher than you think with each movement not really allowing much rest. Goal should be to hold a round every 60-90 seconds.