CrossFit Empire South – CrossFit
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)