BLK LBL Fitness Club – CrossFit®

Weightlifting

Push Jerk (Week 4 “DELOAD”)

Set 1.) 5 Reps at 40% of 1RM

Set 2.) 5 Reps at 50% of 1RM

Set 3.) 5 Reps at 60% of 1RM

SUPERSET with;

10-12 DB Incline Seal Rows

Metcon

Metcon (AMRAP – Reps)

20min. EMOM:

Min. 1) 12/10 Cal Bike

Min. 1) 8-10 DB Walking Lunges

Min. 1) 20-30 Push-Ups

Min. 1) 20-25 Russian KB Swings (70/53lb.)
Got a few rep ranges in here today to choose from depending on your ability level. So for score purposes, you have to finish the calories no matter what, then… Total up your reps from everything else.

RX Men Lunge Weight: 50s

RX+ Men Lunge Weight: 70s

RX Women Lunge Weight: 35s

RX+ Women Lunge Weight: 50s