BLK LBL Fitness Club – CrossFit®

Weightlifting

Metcon (Weight)

Deadlift Recovery Week

Every 5min. x 4 rounds:

500m Row

20 Wall Balls (20/14lb.)

*Deadlifts

Round 1.) 5 Deadlifts @30% of 1RM

Round 2.) 5 Deadlifts @40% of 1RM

Round 3.) 5 Deadlifts @40% of 1RM

Round 4.) 5 Deadlifts @50% of 1RM
Hit the row with about 80-85% effort. Should be around 1:45-1:50 for men and about 2:05 range for women.

Metcon

Metcon (AMRAP – Rounds and Reps)

12min. AMRAP:

30 Russin KB Swings 70/53lb

20 Sit-Ups

10 Toes-To-Bar