Crossfit Garage – CrossFit
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