BLK LBL Fitness Club – CrossFit®

Weightlifting

Push Press (Week 4 “DELOAD”

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 Reps at 50%

Set 3: 5 Reps at 60%
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 (Week 4 “DELOAD”)

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 Reps at 50%

Set 3: 5 Reps at 60%

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

40 Sec Row

20 Sec Rest

40 Sec Toes to Bar

20 sec rest

40 sec Double DB Snatches 45/30

20 Sec Rest

40 Sec Sit Ups

20 sec Rest
Shoot for MAX REPS at each 40 sec.

RX+ weight is 50/35s