CROSSFIT

CrossFit
Weightlifting
Deadlift
Set 1: 6 Reps @ 40% 1RM
Set 2: 5 Reps @ 50% 1RM
Sets 3-4: 4 Reps @ 60-65% 1RM

3-4 Warmup Sets
3-4 Sets to Build to Heavy 6
2-3 Sets to Build to Heavy 4
1-3 Sets to Build to Heavy 2

Note all lifts in comments

Metcon
Metcon (AMRAP – Reps)
AMRAP 7:
Wallballs (20/15)

On the Minute: 5 Deadlifts (225/155)

Score Wall Balls
Start on Wall Balls

Metcon (AMRAP – Reps)
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50′ Sled Push
Minute 2: 30 Seconds Max Calorie Row

Score Cals

CROSSFIT

CrossFit  August 7, 2019

CrossFit
Weightlifting
Deadlift
Set 1: 6 Reps @ 40% 1RM
Set 2: 5 Reps @ 50% 1RM
Sets 3-4: 4 Reps @ 60-65% 1RM

3-4 Warmup Sets
3-4 Sets to Build to Heavy 6
2-3 Sets to Build to Heavy 4
1-3 Sets to Build to Heavy 2

Note all lifts in comments

Metcon
Metcon (AMRAP – Reps)
AMRAP 7:
Wallballs (20/15)

On the Minute: 5 Deadlifts (225/155)

Score Wall Balls
Start on Wall Balls

Metcon (AMRAP – Reps)
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50′ Sled Push
Minute 2: 30 Seconds Max Calorie Row

Score Cals