BLK LBL Fitness Club – CrossFit®
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.
4 Alternating DB Snatches (75/50lb.)
6 Cal Echo Bike
6 Cal Row
8 Alternating DB Snatches (75/50lb.)
10 Cal Echo Bike
10 Cal Row
Time Cap: 18min.
CAN YOU FINISH!?