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CrossFit Empire South – CrossFit

Today we are working off of our 20 rep max that we found in week 1. Take the load of your 20 rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

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Weightlifting

Metcon (No Measure)

Deadlift – Week 3:

8 reps (107%)

10 reps (103%)

12 reps (98%)

– Rest 3:00 between sets.

Metcon

Metcon (7 Rounds for reps)

RX

7 rounds for reps (20 Min. Time Cap):

15 DB deadlifts (35/50 lb)

1:00 calorie bike

– Rest 1:00

INTERMEDIATE

7 rounds for reps:

15 DB deadlifts (20/35 lb)

1:00 calorie bike

– Rest 1:00

BEGINNER

7 rounds for reps:

15 DB deadlifts (10/15 lb)

1:00 calorie bike

– Rest 1:00

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