BLK LBL Fitness Club – CrossFit®

Weightlifting

Push Press (Week 8 “DELOAD”)

After warm up sets complete:

Set 1: 5 reps at 40%

Set 2: 5 reps at 50%

Set 3: 5 reps at 60%
**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 8 “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)

3min. AMRAP:

10/7 Cal Row

10 American KB Swings (53/35lb.)

10 Push Press 75/55lbs.

Rest 1min.

5min. AMRAP:

15/12 Cal Row

15 American KB Swings (53/35lb.)

15 Push Press 75/55lbs.

Rest 2min.

7min. AMRAP:

20/15 Cal Row

20 American KB Swings (53/35lb.)

20 Push Press 75/55lbs.
Slowly adding that shoulder fatigue in! However, the shorter the time window, the HARDER I want you to go! Try and get all your reps UNBROKEN and rest as little as possible. These are purposely the kind of numbers that should keep you moving!