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BLK LBL Fitness Club – CrossFit®


Deadlift (Week 3 of 4)

Every 4min. x 4 Rounds:

Run 400m

*Deadlift percentages

Round 1.) 5 Reps at 50% of 1RM

Round 2.) 5 Reps at 75% of 1RM

Round 3.) 3 Reps at 85% of 1RM

Round 4.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)

*Do not hit you true 1RM today. Building everyone back for a little before we do that with deadlifts. 95% is pretty close though, so be sure to keep solid form in your back throughout the entire lift.


Metcon (AMRAP – Reps)

3min. of Barbell Bench Press

3min. of Strict Pull-Ups

3min. of Weighted DB Sit-Ups

3min. Rest

2min. of Barbell Bench Press

2min. of Strict Pull-Ups

2min. of Weighted DB Sit-Ups

2min. Rest

1min. of Barbell Bench Press

1min. of Strict Pull-Ups

1min. of Weighted DB Sit-Ups
Men’s Weight Bench: 135lbs.

Men’s Weight Sit-Up: 50lbs.

Women’s Weight Bench: 75lbs.

Women’s Weight Sit-Up: 35lbs.