CFL #507

CrossFit Lackland – CROSSFIT

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Warm-up

*5 min (Coaches Choice)

Skill Work

Work on Deadlift, working up to 65% (10 min cap)

Strength Phase

Deadlift (Max Reps @ 95% of 90% of 1 RM)

Rep Scheme:

10@45% (0:00)

10@55% (1:00)

10@65% (2:00)

5@75% (4:00)

3@85% (7:00)

1+@95% (10:00)

3@85% (13:00)

5@75% (16:00)

10@65% (18:00)

10@55% (20:00)

10@45% (21:00)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
L3: BMU’s, 135/95 lbs

L2: Pull-Ups/Dips, 135/95 lbs

L1: Assisted PU’s/Dips, 95/65 lbs

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