BLK LBL Fitness Club – CrossFit®

Weightlifting

Deadlift

Deadlift

3 Working Sets of 6-8 Reps

Superset with:

1:00 Weighted Plank on hands

Rest 2min. Repeat For 3 Total Sets.
The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min. AMRAP:

10 DB Bench Press (50/25s)

250m Row

15 Wall Balls (20/14lb.)

200m Run

RX+ is 70/35s on the db bench press AND a 30/20lb. Wall Ball.