BLK LBL Fitness Club – CrossFit®

Weightlifting

Day 5 – Week 4

– 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 (AMRAP – Reps)

12min. to get as many strict pull-ups as possible!

Every time you break, you must complete:

10 Push-Ups

20 Double Unders
This is going to be a really fun challenge!! You start on the pull-up bar and bang out as many strict pull-ups as possible. As soon as you drop, you must complete the 10 push-ups and 20 double unders before you hop on the bar again for another attempt.

This is going to be a great pump! A nice little breather! And just all around super fun!

DON’T CHEAT those pull-ups! Make them legit strict pull-ups with no swinging! Unless you can barely do pull-ups, then you may kip this or do inverted pull-ups as a scaling option.

You may also switch between underhand and overhand grip at anytime!

The advanced option is bar muscle ups 🙂