10
Dec
Friday
BLK LBL Fitness Club – CrossFit®
Weightlifting
Day 5 – Week 5
– 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)
15min. AMRAP:
50 DB Bench Press
50 Strict Pull-Ups
*Every time you break, complete 10 Cals on the Bike
Works like this…
You must complete all 50 DB Bench Press before you can go to the 50 Pull-Ups. Each time you break, you must complete 10 Cals on the assault bike as a penalty. If you happen to finish both (bench and pull-ups) under 15min. then you start back on the bench press and continue to keep getting as many reps as possible.
RX Men Weight: 50s
Advanced Men Weight: 70s
RX Women Weight: 35s
Advanced Women Weight: 50s