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Wednesday

27
May

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)