Crossfit Garage – CrossFit
Weightlifting
Deadlift (3×5 @ 65-75-85)
1×5 @ 65%
1×5 @ 75%
1xAMRAP @ 85%
Add 10lbs to your previous Deadlift 3 RM then take these percentages from that number.
Metcon
Run Lift and Push Scaled (Time)
3 Rounds
400 m Run
15 Deadlifts 55% 1 RM
10 Push Ups to a plate
everybody use a 10lb plate for the push ups to a plate
Run Lift and Push (Time)
3 Rounds
400 m Run
15 Deadlifts 225/155
10 Deficit Push Ups 45/25
for the deficit push ups, men place 45lb plates under your hands, ladies use 25lb plates. YOUR CHEST STILL NEEDS TO TOUCH THE FLOOR.