06 Apr 2021

CrossFit Lackland – CROSSFIT

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Warm-up

500 m Row

3×15 sec Hanging Lat Stretch (ea side)

3×15 Good Mornings w/45/35 lbs

Movement Prep

15 min to work up to 87% of your 1 RM for Deadlift:

2×5 w/45/35 lbs (Start Mid-Shin)

1×5 @ 25% to 50%

1×5 @ 50% to 60%

1×3 @ 70% to 75%

1×3 @ 75% to 80%

1×3 @ 80% to 84%

Strength

Deadlift (5 sets x 3 reps @87% 1RM Every 3 min)

Bench Press (5×3 reps @81% 1 RM Every 2 min))

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