BLK LBL Fitness Club – CrossFit®
FINAL WEEK of the “CHALK Shoulder Complex!” Your goal is to lift anywhere between 2-5% more than last week!
Also, a few things to remember:
1.) Strict Press does not allow any dipping at the knee. It’s ALL shoulders.
2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.
3.) Split Jerks allow a dip at the drive phase AND a dip under the bar.
Chalk Shoulder Complex
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets.
You have 2 scores in this section. 1 for the time it takes you to finish the cardio section. And then 1 more for the weight lifted in the remaining time.
18min. Running Clock…
in remaining time, find your your 1 Rep Max Hang Clean (squat or power).
Score for this box is just your time on the cardio section. Put your max lift below.