BLK LBL Fitness Club – CrossFit®

Weightlifting

Day 3 – Week 2

Squat Clean

Every 2min. x 3 Rounds:

10/8 Calorie Echo Bike

3 Squat Cleans

Rest 1min. (Add some weight)

Every 2min. x 3 Rounds:

10/8 Calorie Echo Bike

2 Squat Cleans

Rest 1min. (Add some weight)

Every 2min. x 3 Rounds:

10/8 Calorie Echo Bike

1 Squat Clean

*Your goal today is to slowly work up to something heavy by the end. The cardio might help a lot of you get really warm and potentially hit an all time best. And for others, it might just be really hard to hang on. Either way, choose your weights carefully so that you make it to the end with some juice!

Weightlifting

Ok, now that we are super warm, we should be able to hop into this pretty quickly and shoot for some heavier reps than last week! Let’s get these done and save some time for 1 more quick piece!

Single leg Deadlift

3 Working Sets:

*Same as last week here, but should be able to life 5-10% more. I really want everyone to be significantly improving on these.

8-10 Reps on each leg

Rest 2min.

Metcon

Metcon (AMRAP – Reps)

6min. to get as far as possible….

1 SDHP’s

1 Front Squat

1 Push Press

2 SDHP

2 Front Squat

2 Push Press

3 SDHP’s

3 Front Squat

3 Push Press

… Keep adding 1 rep until the clock is up!
Men’s weight: 95lbs.

Women’s weight: 65lbs.