220701 – Benchmark!

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 percentages in today’s lifting session. This will determine your loads for each set.

Metcon (No Measure)

Deadlift (Week 8 of 12)

4 sets:

10 reps (90%)

– Rest 1:00 between sets.

Metcon

Open Workout 15.5 – Benchmark (Time)

RX

For time (12 Min. Time Cap):

27-21-15-9:

Calorie row

Thrusters (65/95 lb)

INTERMEDIATE

For time:

27-21-15-9:

Calorie row

Thrusters (55/75 lb)

BEGINNER

For time:

21-15-9-3:

Calorie row

Thrusters (35/45 lb)

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