BLK LBL Fitness Club – CrossFit®

Weightlifting

Week 5 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

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:

9 Rounds:

4 Alternating DB Snatches (75/50lb.)

4 Toes-To-Bar

7 Rounds:

6 Cal Echo Bike

6 Cal Row

5 Rounds:

8 Alternating DB Snatches (75/50lb.)

8 Toes-To-Bar

3 Rounds:

10 Cal Echo Bike

10 Cal Row
Time Cap: 18min.

CAN YOU FINISH!?