BLK LBL Fitness Club – CrossFit® Weightlifting Day 1 – Week 5 – Superset the 2 movements below. – Rest 2-3min. between sets Front Squat (5X5) Your goal is to try and lift 2.5-5% more weight than last week. Power Clean (5X3) After going heavy last week, we are going to bring the reps back to 3 and just focus on perfect reps at 65-70% of your 1 rep max. These are usually the percentages where we make the most improvements in our lifting. Metcon Metcon (AMRAP – Reps) 3min. AMRAP: 300m Row 20 DB Deadlifts Max Burpee’s in remaining time… Rest 90sec. Repeat For 4 Total Rounds.RX Men Weight: 50s Advanced Men Weight: 70s RX Women Weight: 35s Advanced Women Weight: 50s Make sure both sides of the DB touch the ground. DO NOT tilt them.
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