Main – CrossFit


Remember, we’re adding a TOTAL of 20lbs (10lbs the second cycle, 10lbs this cycle) to your ACTUAL 1RM. Then take 90% of that and use that new number as your training max.

Deadlift (5 Reps at 75% Training Max)

Deadlift (5 Reps at 80% Training Max)

Deadlift (5+ Reps at 85% Training Max)


Metcon (Time)

20 Minute Cap
30 Shoulder to Overhead (135/95lbs)
Run 3 Laps
30 Strict Pull Ups
Run 3 Laps
30 Clapping Push Ups
Run 3 Laps

*Just because they’re clapping push ups doesn’t mean you don’t touch your chest or maintain a plank position.


Snatch (5 Sets of 2)

Muscle-ups (2 Minutes Max Muscle Ups x 3 with 2:00 Rest )

If you don’t have a muscle up complete 3:00 of false grip ring pull ups (as high as possible) and ring dips (alternate as necessary). Rest 3:00 between x3.

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