BLK LBL Fitness Club – CrossFit®

Weightlifting

Day 5 – Week 3

– Superset the 2 movements below.

– Rest 2-3min. between sets

Bench Press (5X5)

Your goal is to try and lift 2.5-5% more weight than last week.

Deadlift (5X5)

Your goal is to try and lift 2.5-5% more weight than last week.

Metcon

Metcon (Time)

Complete as fast as possible…

Until you reach 50 Hang Power Cleans….

20sec. of Hang Power Cleans (95/65lbs.)

10sec. of Rest

Until you reach 50 Lateral Burpees….

20sec. of Lateral Barbell Burpees

10sec. of Rest

Until you reach 50 Calories….

20sec. of Rowing

10sec. of Rest

Until you reach 50 Toes-To-Bar…

20sec. of Toes-To-Bar

10sec. of Rest
You are only wokring for 20sec. at each station. Followed by a 10sec. rest. Keep folloing this sequence until you finish the 50 reps at each station. There is NO REST between stationn. The workout ends when you finish the 50 Toes-To-Bar.

Excited to see the times on this one 🙂