BLK LBL Fitness Club – CrossFit®

Weightlifting

Push Press

After warm up sets complete:

Set 1: 5 reps at 65%

Set 2: 5 reps at 75%

Set 3: Max reps at 85% (shoot for more than 5)

**YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. If you choose push press, make sure you do it right and you do not dip under the bar for any reps.

Push Jerk

Push Jerk (Week 1)

After warm up sets complete:

Set 1: 5 reps at 65%

Set 2: 5 reps at 75%

Set 3: Max reps at 85% (shoot for more than 5)

Metcon

Metcon (AMRAP – Reps)

3min. AMRAP:

200m Run

15 Pull-Ups

Max DB Push Press (50/35lbs.) in remaining time…

Rest 1min.

3min. AMRAP:

15/12 Cal Cardio

15 Pull-Ups

Max SDHP’s (95/65lb. Bar) in remaining time…

Rest 1min.

3min. AMRAP:

200m Run

15 Pull-Ups

Max DB Push Press (50/35lbs.) in remaining time…

Rest 1min.

3min. AMRAP:

15/12 Cal Cardio

15 Pull-Ups

Max SDHP’s (95/65lb. Bar) in remaining time…

*Score is just total reps of Push Press and SDHP’s combined.