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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

Immediately into;

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)

3min. AMRAP:

3 Burpee

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