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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)

Shoulder Complex

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:

200m Run

7 Hang Power Cleans (115/75lbs.)

7 Toes-To-Bar
Think you can hang on this one!?

If not… Just scale the rep to 5’s

RX+ Men: 135lbs.

RX+ Women: 95lbs.