BLK LBL Fitness Club – CrossFit®
Bench Press (Double Progression Week 4 “DELOAD”)
Using 50% of the heaviest you used this month…
Max Unbroken Set of Flat Barbell Bench Press
Max Unbroken Set of Regular Grip Barbell Rows
Rest 2-3min. Repeat For 3 Total Sets.
*Try to really get as close to failure on each set here today! Should be in the 15-20 rep range each time.
Metcon (AMRAP – Rounds and Reps)
6 Push Jerks
9 American KB Swing
Rest 1min. Repeat For 5 Total Rounds.
Start where you left off on the previous round each time. That way, keeping score is easy 🙂
RX Men’s weight: 95lb. Barbell and 53lb. KB
RX+ Men’s weight: 115lb. Barbell and 70lb. KB
RX Women’s weight: 65lb. Barbell and 35lb. KB
RX+ Women’s weight: 75lb. Barbell and 53lb. KB