Wednesday
BLK LBL Fitness Club – Virtual CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Bike (Increasing effort each round)
5 Inchworms
10 Step Back Lunges
10 Med Ball or DB Push Presses
10 Jump Squats
5 Broad Jumps
CLASS continue With a barbell…
2 ROUNDS
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans
10 Empty BB Front Squats
10 Good Mornings
Strength
Metcon (Weight)
EMOM x 10 MINUTES
Power Clean
+
High Hang Squat Clean
+
Front Squat
*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.
(Score is Load)
Virtual Crossfit Strength
Metcon (No Measure)
4 Sets of DB Complex:
5 SA DB Deadlifts + 5 SA Hang Power Clean +5 SA STO *
*Perform Unbroken with Left arm, immediately into unbroken with Right arm.
** :30 Wall Sit After each Complex
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
2-4-6-8-10…
Power Clean (135/95)|(95/65) or DB Power Cleans
Wall Ball (20/14)|(14/10) or DB Thrusters
(Score is Rounds + Reps)