13
Nov
Friday
BLK LBL Fitness Club – Virtual CrossFit
Warm-up
Warm-up (No Measure)
3 SETS
20 Single Unders
10 Bootstrappers
Into…
3 SETS
20 Single Unders*
10 Empty Barbell Good Mornings**
*Can progress to Double Unders
**After 1st round, progress to Single Leg Deadlifts (10 each leg)
Strength
Deadlift (Build to a 2RM Deadlift)
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Deadlift*
*Testing week for start of strength cycle
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
100-100-100
Double Unders
30-20-10
Deadlifts*
*Deadlifts increase weight every set…
30 @ (225/155)|(155/105)
20 @ (275/185)|(185/135)
10 @ (315/205)|(225/155)
(Score is Time)