Friday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Week 2 of the “CHALK Shoulder Complex.” Your goal is to lift anywhere between 2-5% more than last week!

Also, a few things to remember:

1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders.

2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.

3.) Split Jerks allow a dip at the drive phase AND a dip under the bar.

Shoulder Complex (3×1)

1 Rep is:

2 Strict Press

3 Push Press

4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

3min. AMRAP:

9 Toes-To-Bar

18 Cal Echo Bike

86 Double Unders

Rest 1min.

5min. AMRAP:

9 Toes-To-Bar

24 Power Snatches (75/55lbs.)

86 Double Unders

Rest 2min.

7min. AMRAP:

9 Toes-To-Bar

24 Hang Power Cleans (75/55lbs.)

86 Double Unders