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BLK LBL Fitness Club – CrossFit®


Bench Press (Double Progression Week 3)

6-8 Flat Barbell Bench Press

Superset with;

6-8 Regular Grip Barbell Rows

Rest 2-3min. Repeat For 3 Total Sets.

*Follow the DOUBLE PROGRESSION model for BOTH movements. See details below.

The goal is to get ALL 3 sets (with the heaviest weight possible) for 8 reps. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.


Metcon (AMRAP – Reps)

3 Rounds:

1min. of Cal Bike

1min. of American KB Swings (53/35lb.)

1min. of Box Jumps (20″)

1min. of Sumo Deadlift High Pulls (75/55lbs.)

1min. of Rest
Fight Gone Bad Style! So your goal is to get as many reps as possible at each station! Don’t hold back! It will be over before you know it and you’re going to wish you had gone harder.