Friday
BLK LBL Fitness Club – CrossFit®
Weightlifting
FINAL WEEK 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
You have 2 scores in this section. 1 for the time it takes you to finish the cardio section. And then 1 more for the weight lifted in the remaining time.
Metcon (Time)
18min. Running Clock…
Run 600m
Row 200m
Run 400m
Row 400m
Run 200m
Row 600m
in remaining time, find your your 1 Rep Max Hang Clean (squat or power).
Score for this box is just your time on the cardio section. Put your max lift below.