WOD

BLK LBL Fitness Club – CrossFit®

Weightlifting

Week 4 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.

Shoulder Complex

1 Rep is:

2 Strict Press

3 Push Press

4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.

Metcon

Metcon (Time)

For Time:

50 Cal Row

40 Russian KB Swings (70/53lb.)

30 Box Jumps (24/20″)

20 Pull-Ups

40 Cal Row

30 Russian KB Swings (70/53lb.)

20 Box Jumps (24/20″)

10 Pull-Ups

30 Cal Row

20 Russian KB Swings (70/53lb.)

10 Box Jumps (24/20″)

5 Pull-Ups

Accessory Work

Optional BONUS Work:

*Scaled option is kipping

BLK LBL Fitness Club – CrossFit®

Weightlifting

Still slowly building on these main lifts today! For those of you who are pretty strong in these lifts, your weekly jumps may only be like 2% and that’s totally fine! Just keep trying to add a little more to that bar. Following it all up with a nice classic style AMRAP that we haven’t done in a very long time. Enjoy!

*Put Scores Below

*Try not to transition more than 20-30sec. between movements

*Shooting for 5-10% more weight on the front squats than last week

*Shooting for 5-10% more on the hip thrusts than last week

Front Squat (3X3)

Barbell Hip Thrust (3X8)

Metcon

Metcon (AMRAP – Reps)

20min. AMRAP:

5 Power Cleans (135/95lbs.)

10 Wall Balls (20/14lb.)

200m Run
200m = 1 rep

BLK LBL Fitness Club – CrossFit®

Weightlifting

Bench Press

3 Supersets:

*Rest 2min. between sets

*Repeat For 3 Total Working Sets.

Metcon

Metcon (AMRAP – Reps)

3min. AMRAP:

10 Alternating DB Snatches (50/35lb.)

10 Push-Ups

Rest 1min. Repeat For 5 Total Rounds.

Round 1: As written above

Round 2: 10 Cal Echo Bike + 30 Double Unders

Round 3: As written above

Round 4: 10 Cal Echo Bike + 30 Double Unders

Round 5: As written above
RX Men is 75lb. DB for 8 Reps

RX Women is 50lb. DB for 8 Reps

*Score is total reps combined from all sections. Gunna be hard to do math today, so I suggest writing your scores down after every section quickly. You can even voice it into your phone pretty fast 😉

BLK LBL Fitness Club – CrossFit®

Today’s Programming

The day after 20 rep squats is always tough to program for, so I just wanted to make it fun day. Kicking it off with a climbing “DT” every minute on the minute piece (which will still be VERY spicy). The ending with some much needed bodybuilding stuff 🙂 Have FUN!

Metcon

Metcon (Weight)

7 Rounds: (21min. total)

Min. 1)

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Min. 2)

15 Toes-To-Bar

Min. 3)

Rest
You goal on this section is to build to the heaviest complex posssible on minute 1. I would probably have most you start at about 135lbs. for men and 95lbs. for the ladies. If that alone is hard, then just stick with that for whole workout. I think a lot of the guys can probably get up to 185-205lbs. We will see soon on the scores 🙂

Metcon (No Measure)

Body Sculpting Cash-Out:

4min. of Weighted DB Sit-Ups

4min. of Banded Pull-Aparts

4min. of Single DB Skull Crushers

*No rest between sections. Shoot for weight on these that will get you about 50 reps on each section

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (Time)

Teams of 2: “You go, I go” Style

For Time:

(5) Burpees

(6) DB Goblet Squats (50/35lb.)

(7) Pull-Ups

(8) Calorie EchoBike

(9) DB Deadlifts (50/35s)

(10) Air Squats

(11) Push-Ups

(12) DB Lunges (50/35s)

(13) Calorie Row

(14) Box Jumps (24/20″)

*Read how to complete below

*Time CAP: 40min.
Goes like this….

…. And so on…. Your last round is 14 box jumps (each) and then all the way back down to 5 burpees (each)