BLK LBL Fitness Club – CrossFit®

Weightlifting

Weightlifting

3 Supersets:

10-12 Incline DB Bench Press

10-12 Incline DB Seal Rows

Rest 2min. Repeat For 3 Total Working Sets.

Metcon

Metcon (No Measure)

3 Rounds:

1min. of Deadlifts for Max Weight

1min. Rest

1min. of Rowing for Max Calories

1min. Rest
THIS NEEDS TO BE EVERYTHING YOU HAVE. I want you to truly be trying to get as many rep and calories as possible.

On the deadlifts, you should be going unbroken for about the first 30 seconds. Then keep chipping away with sets of 1-3 reps at a time.

On the row, you just need to give it all you have. Men should all be over 20 calories and women should all be over 15. Most of you can probably double these numbers.

Weights for men to choose from:

185lbs.

225lbs.

275lbs.

315lbs.

Weights for men to choose from:

135lbs.

155lbs.

185lbs.

205lbs.

*Choose whatever weight you think will get you the best score 🙂

Scores will be put below…

Metcon (Weight)

Max total deadlift weight lifted

Metcon (Calories)

Max total row calories accumulated

Accessory Work

3-4 Sets of Weighted Hanging Knee Raises

– 10-12 reps per set

– Rest 60 seconds between sets