Friday
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 🙂