Friday
BLK LBL Fitness Club – CrossFit®
Weightlifting
Week 4 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
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets.
Metcon
Metcon (Time)
For Time:
50 Cal Row
40 Russian KB Swings (70/53lb.)
30 Box Jumps (24/20″)
20 Pull-Ups
40 Cal Row
30 Russian KB Swings (70/53lb.)
20 Box Jumps (24/20″)
10 Pull-Ups
30 Cal Row
20 Russian KB Swings (70/53lb.)
10 Box Jumps (24/20″)
5 Pull-Ups
Accessory Work
Optional BONUS Work:
Since we only did 35 pull-ups in the workout, I wanted to put something here with a little more pull-up volume. So I am going to throw an old classic in here.
For Quality:
10-9-8-7-6-5-4-3-2-1
Strict Chin-Ups (Underhand Grip)
Strict Handstand Push-Ups
*Scaled option is kipping