BLK LBL Fitness Club – CrossFit®
Day 1 – Week 5
– Superset the 2 movements below.
– Rest 2-3min. between sets
Front Squat (5X5)
Your goal is to try and lift 2.5-5% more weight than last week.
Power Clean (5X3)
After going heavy last week, we are going to bring the reps back to 3 and just focus on perfect reps at 65-70% of your 1 rep max. These are usually the percentages where we make the most improvements in our lifting.
Metcon (AMRAP – Reps)
20 DB Deadlifts
Max Burpee’s in remaining time…
Rest 90sec. Repeat For 4 Total Rounds.
RX Men Weight: 50s
Advanced Men Weight: 70s
RX Women Weight: 35s
Advanced Women Weight: 50s
Make sure both sides of the DB touch the ground. DO NOT tilt them.