7/31/2024

Deadlift

Deadlift:
10@55%
5@65%
5@75%
5+@85%

On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).

Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.

Law Enforcement

Freedom (RX)

Teams of 2

200m Run (Together)

36-30-24-18-12-6

Hang Power Snatch (95/65)

Independence

Teams of 2

200m Run (Together)

36-30-24-18-12-6

Hang Power Snatch (75/55)

Liberty

Teams of 2

Short Half Lap (Together)

30-24-18-12-6

Hang Alternating Dumbbell Snatch (light)

  • Target time: 14-16 minutes

  • Time cap: 18 minutes

CrossFit KGB