BLK LBL Fitness Club – CrossFit®

Weightlifting

Deadlift (Week 2 of 4)

Every 4min. x 4 Rounds:

12/10 Cal Echo Bike + 50 Double Unders

Immediately into;

**Deadlifts

Round 1: 3 at 60% of 1RM

Round 2: 3 at 70% of 1RM

Round 3: 3 at 80% of 1RM

Round 4: Max Unbroken Reps at 90% (shooting for more than 3)

**Goal is to start your deadlifts at the 2min. mark or less. So if you can’t do double unders, just do singles until 2min.

Metcon

Metcon (Time)

15min. to finish…

80 Plate Sit-Ups (35/25lb.)

100 Alt. DB Lunges (50/35s)

120 Wall Balls (20/14lb.)

*You may split up the reps however you like! Strategy is key to finishing fast, but maybe you like the pain of going straight through?

Accessory Work

Pick 1 or 2 movements below:

1.) 3 sets of Banded Standing Abductors

10-15 reps per side. Rest 60seconds between sets.

2.) 3 sets of Banded Seated Abductors

60sec. of max reps. 60sec. rest. Repeat For 3 Total Sets.

3.) 3 sets of Banded Donkey Kicks

10-15 reps per side. Rest 60seconds between sets.

4.) 3 sets of Standing Barbell Calf Raises

10-15 Reps as heavy as possible. Rest 60-90sec. Between Sets.