BLK LBL Fitness Club – CrossFit®

Weightlifting

Week 5 of the 20 rep back squat program ya’ll! Here’s some important things for today:

1.) Make sure you add 5-10lb. more than what you did last week.

2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.

3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂

4.) GET FIRED UP AND DO WORK TODAY!! We only have 1 week left!!

Back Squat (Week 5 of 6)

Metcon

Metcon (AMRAP – Reps)

You have 15min. to complete the following task…

A.)

10-20-30-40-50

Double Unders

Sit-Ups

B.)

Overhead Squat 3,000lbs. for Men

Overhead Squat 2,100lbs. for Women

C.)

Max American KB Swings (53/35lbs.) in remaining time…
Your goal is to get through parts A and B as fast possible. Then your score is the amount of KB Swings you get by the time the clock hits 15min.

For section B, I wanted to make this weight priority so pretty much everyone can partake (since many of you don’t have the flexibility). So… You might consider the following weights:

Men:

1.) 45lb. bar for 67 reps

2.) 75lbs. for 40 reps

3.) 95lbs. for 32 reps

Women:

1.) 35lb. bar for 60 reps

2.) 55lbs. for 38 reps

3.) 65lb. for 32 reps