Wednesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

2:00 EZ ROW…

-Into-

3 ROUNDS (w/ a light DB)…

6 SA Standing DB High Pull (L)

6 SA DB Strict Press (L)

6 SA DB OH Lunge (L)

6 SA Standing DB High Pull (R)

6 SA DB Strict Press (R)

6 SA DB OH Lunge (R)

-Break out PVC or Barbell Into-

10 Barbell Elbow Punches

10 Strict Presses

10 Push Presses

Strength

Metcon (Weight)

5 SETS*

1 Push Press

+

2 Push Jerk

+

3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar comes from the floor.

(Score is Load)

Virtual Crossfit Strength

Metcon (Weight)

8:00 EMOM

Min 1: 10 DB Power Cleans

Min 2: 10 DB Push Press

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

6 Push Jerk (155/105)|(115/75) or DB Push Press

15/12 Cal Row/Bike/Ski or Run 200m

(Score is Rounds + Reps)