CFL #1004

CrossFit Lackland – CROSSFIT

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Warm-up

10 Minute Clock:

1:30 Machine

10 Bodyweight Rows

10 Inchworms

10/10 Suitcase Deadlifts

Strength Phase

Push Press (15 min: 1 set or 1 rep (find heavy 1 rep))

– Not a Max but a good heavy single for the day. keep it looking good for all the sets.

– Use 5-8 sets to reach heavy single

– Rest 1-2 minutes between sets

Example sets:

5@50%

3@70%

1@75%

1@80%

1@85%

Deadlift (5 sets of 3 reps)

Deadlift for load:

#1: 3 reps @ 85%

#2: 3 reps @ 85%

#3: 3 reps @ 85%

#4: 3 reps @ 85%

#5: 3 reps @ 85%

Metcon

Metcon (Time)

21-15-9

AAB Cals

Burpee Pull Ups

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