Wednesday

BLK LBL Fitness Club – CrossFit®

Weightlifting

We have a mix of olympic lifting and some bodybuilding below. Your goal is to lift the heaviest weight possible on each set. Ideally, I would like everyone to get at least 3-5 Push Press in each set so plan your hang clean accordingly. Don’t clean so much that you can barely get 1 push press and please do not jerk today! Keep it a push press!

Then, on the lateral and front raises, use a weight that gets you somewhere between 12-15 reps. No need to go so light that you’re doing sets of 20-30.

Metcon (Weight)

4 Sets:

5 Hang Power Cleans

Immediately into;

Max Push Press

Immediately into;

Max Shoulder Accessory Movement**

Rest 2min. Between Sets.

Set 1.) Lateral DB Raises to failure

Set 2.) Front DB Raises to failure

Set 3.) Lateral DB Raises to failure

Set 4.) Front DB Raises to failure
For your score, put the heaviest weight you got 5 hang cleans and 5 push press with!

Metcon

Metcon (Time)

10 Rounds For Time:

3 Devil Press (50/35s)

6 Toes-To-Bar

9 Box Jumps (24/20″)

12 Cal Row
Time Cap: 18:00

Accessory Work

Metcon (No Measure)

Pick 1 Accessory Piece If you have time:

1.) 100 Banded Pull Aparts

2.) 100 Banded Tricep Pull-Downs (underhand grip)

3.) 100 Banded Wood Chops (50 ea side)