BLK LBL Fitness Club – CrossFit®

Weightlifting

Push Press (Week 6)

After warm up sets complete:

Set 1: 3 reps at 70%

Set 2: 3 reps at 80%

Set 3: Max reps at 90% (shoot for more than 3)
**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 6)

After warm up sets complete:

Set 1: 3 reps at 70%

Set 2: 3 reps at 80%

Set 3: Max reps at 90% (shoot for more than 3)

Metcon

Metcon (Time)

For Time:

30 Hang Power Cleans (95/65lbs.)

30 Double Unders

30 Push-Ups

30 Double Unders

30 Box Jumps 24/20″

30 Double Unders

30 Hang Power Cleans (115/75lbs.)

30 Double Unders

30 Box Jumps 24/20″

30 Double Unders

30 Push-Ups

30 Double Unders

30 Hang Power Cleans (135/95lbs.)
TIME CAP: 18min.