BLK LBL Fitness Club – CrossFit®
Week 3 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.
CHALK Shoulder Complex (3 x 1)
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets.
Metcon (AMRAP – Rounds)
Every 2min. x 10 Rounds:
7 Hang Power Cleans (115/75lbs.)
Think you can hang on this one!?
If not… Just scale the rep to 5’s
RX+ Men: 135lbs.
RX+ Women: 95lbs.