2008 CrossFit Games Workout B

CrossFit Empire South – CrossFit

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Weightlifting

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.

Metcon (No Measure)

Deadlift (Week 10 of 12)

For load:

10 reps (112%)

12 reps (110%)

14 reps (107%)

– Rest 3:00 between sets.

Metcon

2008 Games Workout B (Time)

RX

5 rounds for time (7 Min. Time Cap):

5 deadlifts (185/275 lb)

10 burpees-to-target

INTERMEDIATE

5 rounds for time:

5 deadlifts (155/225 lb)

10 burpees-to-target

BEGINNER

5 rounds for time:

5 deadlifts (95/135 lb)

10 burpees-to-target

After Party

Stay for an extra 5 minutes and work on that skill work!

Metcon (No Measure)

On a 5:00 clock:

:30 handstand hold

– Rest :30

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