BLK LBL Fitness Club – CrossFit®

Weightlifting

Push Press (Week 5)

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)
**Remember, YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. Stick to whatever you’ve been doing for the past 4 weeks as we continue to build on it.

Push Jerk (Week 5)

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)

4min. AMRAP:

25/20 Cal Assault Bike

20 Double DB Hang Cleans

Max DB Push Press in remaining time…

Rest 2min.

4min. AMRAP:

25 DB Push Press

20/15 Cal Assault Bike

Max Double DB Hang Cleans in remaining time…

Rest 2min.

4min. AMRAP:

25 Double DB Hang Cleans

20 DB Push Press

Max Cal Assault Bike  in remaining time…
Mens Weight: 45lb. DBs

Womens Weight: 30lb. DBs

*Cal Assault Bike for the ladies:

(25 is 20 and 20 is 15)

*Score is all your total max reps combined.