Monday

BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00 CAP)

5 Inch Worms

5/5 Staggered Stance Good Morning

8/8 Split Squat

Following the Warm-Up, go into your teaching of the Deadlift.

Strength

Deadlift (1×6 / 1×6 / 1×6+)

DEADLIFT

1×6 @ 65-70% (Light-Moderate) of 2RM

1×6 @ 70-75% (Mod)

1x 6+ @75-80% (Mod-Heavy)*

(Score is Weight)

Workout

Metcon (Weight)

3 SETS FOR QUALITY

12/12 Staggered Stance DB Deadlift (Athlete Choice)

10/10 DB Bulgarian Split Squats

8/8 Slow Single Leg DB RDL

:30 Max Single DB Curls

-Rest as Needed b/t Sets-

(Score is Weight)

Finisher

1-Mile Run (Time)

Max Effort 1-Mile Run