220623

CrossFit Empire South – CrossFit

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Weightlifting

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

Metcon (No Measure)

Deadlift (Week 7 of 12)

4 sets:

8 reps (100%)

– Rest 1:00 between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 9:

9 deadlifts (155/225 lb)

3 wall walks

INTERMEDIATE

AMRAP 9:

9 deadlifts (95/135 lb)

3 wall walks

BEGINNER

AMRAP 9:

9 deadlifts (55/75 lb)

3 partial ROM wall walks

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