Wednesday

BLK LBL Fitness Club – CrossFit®

Weightlifting

Deadlift

Deadlift (5-3-2-1-1-1)

Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets. So make appropriate jumps.

Metcon

Metcon (AMRAP – Rounds and Reps)

18min. to get as far as possible….

5 Rounds:

5 Toes-To-Bar

5 Wall Balls (30/20lb)

Immediately into;

6 Rounds:

6 Toes-To-Bar

6 Front Rack Lunges 95/65lbs.

Immediately into;

7 Rounds:

7 Toes-To-Bar

7 Front Squats 115/75lbs.

Immediately into;

8 Rounds:

8 Toes-To-Bar

8 Back Squats 135/95lbs.
If you’re not super quick on TTB, then today is a great day to do toes to rings instead 🙂