About Black & Gold CrossFit
WEDNESDAY (18 MAY 16)
Deadlift: After warm-up: Start 1st rep every 3 Min.
5 Reps x 70% / 75% / 80% / 85% / 85% / 85% (% of Working 1RM).
*In between each round complete 40 x Double-unders.
**3 Min includes time to do the lift, 40 x DUs and change weights.
***If you have a legitimate and recent 1 rep max deadlift, take the percentages off of 90% of your 1 RM...this becomes your working 1RM.
: EMOM: 5 rounds (20 minutes) – EMOM, perform:
-Min 1 = 10x power snatch (95#/65#)
-Min 2 = 15x pull ups
-Min 3 = 10x Thrusters (95#/65#)
-Min 4 = Rest
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