BLK LBL Fitness Club – CrossFit®

Weightlifting

Deadlift

3 Working Sets

Deadlift (Double Progression Week 5)

6-8 Reps

superset with;

1min. Weighted Planks on your hands

Rest 2min.

*DOUBLE PROGRESSION. See details below.

Just like the previous weeks, your goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far.

Metcon

Metcon (4 Rounds for reps)

3min. AMRAP:

6 Cal Assault Bike

6 Front Rack Lunges (95/65lb.)

1min Rest

3min. AMRAP:

6 DB Deadlifts (70/50s)

6 Front Squats (95/65lb.)

1min Rest

3min. AMRAP:

6 Cal Row

6 Front Rack Lunges 95/65

1min Rest

3min. AMRAP:

6 DB Deadlifts (70/50s)

6 Front Squats (95/65lb.)