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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)

3min. AMRAP:

300m Row

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.