BLK LBL Fitness Club – CrossFit®

Weightlifting

Push Press (Week 7)

After warm up sets complete:

Set 1: 5 reps at 75%

Set 2: 3 reps at 85%

Set 3: NEW 1 Rep Max Attempt
**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 7)

After warm up sets complete:

Set 1: 5 reps at 75%

Set 2: 3 reps at 85%

Set 3: NEW 1 Rep Max Attempt

Metcon

Metcon (Time)

For Time:

5 Rounds:

5 Toes-To-Bar

5 Wall Ball (20/14lb.)

5 American KB Swings (70/53lb.)

4 Rounds:

6 Toes-To-Bar

6 Wall Ball (20/14lb.)

6 American KB Swings (70/53lb.)

3 Rounds:

7 Toes-To-Bar

7 Wall Ball (20/14lb.)

7 American KB Swings (70/53lb.)

2 Rounds:

8 Toes-To-Bar

8 Wall Ball (20/14lb.)

8 American KB Swings (70/53lb.)

1 Rounds:

9 Toes-To-Bar

9 Wall Ball (20/14lb.)

9 American KB Swings (70/53lb.)
Time CAP: 18min.