Tuesday
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.