Wednesday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

I. Reverse Tabata

8 Sets of…

10s Bike Sprint

20s OFF

II. Barbell Warm-up

6 Reps of Each Movement…

1.Snatch Deadlift

2.Behind The Neck Strict/Push Press

3.Kang Squat

4.High Hang Muscle Snatch

5.High Hang Power Snatch

6.Hang Power Snatch

7.Overhead Squat

8.Hang Squat Snatch

Strength

Metcon (6 Rounds for weight)

SNATCH COMPLEX

E3MOM x 18 MINUTES…

1 Squat Snatch + 2 OHS*

*Start moderate and progress every set to heaviest set of complex.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Squat Snatch (115/75)|(95/65)

12 Toes to Bar

18/14 Cal Row

Cool Down

Metcon (No Measure)

5:00 Flow Stretching