CrossFit Lockhart – CrossFit

Weightlifting

Bench Press (5×5 @70-75%)

If you don’t have a 1RM or your 1RM is very old, work up to a set of 5 you can perform all 5×5 with.

Metcon

Metcon (Time)

Option A:

25 Pull-ups

50 DUBZ/100 SU

25 Pull-ups

75 DUBZ/150 SU

25 Pull-ups

100 DUBZ/200 SU

Option B:

15-20 Pull-ups

30 DUBZ/60 SU

15-20 Pull-ups

50 DUBZ/100 SU

15-20 Pull-ups

70 DUBZ/140 SU
Time Cap: 13 minutes

Accessory

4×10 banded push ups, if you have 30 strict push ups.

5×5 banded push ups, if you have 15-20 strict push ups

5×5 strict push, if you working on keeping them strict

5×5 assisted banded push ups, if you don’t have strict push-ups