BLK LBL Fitness Club – CrossFit®

Weightlifting

Day 5 – Week 5

– Superset the 2 movements below.

– Rest 2-3min. between sets

Bench Press (5X5)

Your goal is to try and lift 2.5-5% more weight than last week.

Deadlift (5X5)

Your goal is to try and lift 2.5-5% more weight than last week.

Metcon

Metcon (AMRAP – Reps)

15min. AMRAP:

50 DB Bench Press

50 Strict Pull-Ups

*Every time you break, complete 10 Cals on the Bike
Works like this…

You must complete all 50 DB Bench Press before you can go to the 50 Pull-Ups. Each time you break, you must complete 10 Cals on the assault bike as a penalty. If you happen to finish both (bench and pull-ups) under 15min. then you start back on the bench press and continue to keep getting as many reps as possible.

RX Men Weight: 50s

Advanced Men Weight: 70s

RX Women Weight: 35s

Advanced Women Weight: 50s