Crossfit Garage – CrossFit

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Weightlifting

Metcon (No Measure)

EMOM 9

– Deadlift (follow rep scheme provided for each round)

– 30 sec Dead Hang

– rest
Yes, your grip will be challenged on this one. That’s expected. You guys got this! Fight to hold on to the bar. Use chalk to give you a bit of help.

Deadlift (3×3 @ 70-80-90%)

Today this will be done in an EMOM so pay close attention to your reps and weights and make sure you them on properly.

1×3 @ 70%

1×3 @ 80%

1xAMRAP @ 90%

ADD 10lbs to your 3 RM THEN find these percentages.

Metcon

Metcon (4 Rounds for distance)

EMOM 12

– 3-6 Stone to Shoulder 70/35

– Max Distance Handstand Walk

– 10-15 GHD Sit Ups

Rx+

115/70 Stones
Score the handstand walk.

Scale for HSW will be Wall Walks