CrossFit TW18 – CrossFit

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Test Week

20Min: Bench Press (1RM)

– Maximum of 5 Lifts between 80%-1RM
– Suggested progression
10@30%
8@50%
4@70%
– Do not lift your CURRENT 1rm today, plan the lead up to go just under and just over the current 1rm to ensure a PB
– You must go to failure. Failure is at least a 5 second pause on the way up

25Min: Deadlift (1RM)

– Maximum of 5 Lifts between 80%-1RM
– Suggested progression
10@30%
8@50%
4@70%
– Do not lift your CURRENT 1rm today, plan the lead up to go just under and just over the current 1rm to ensure a PB
– You must go to failure. Failure is at least a 5 second pause on the way up

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds…
2 Min AMRAP
30 Du / 50 Su
10 KBS 28/20 – 24/16 – 20/12

—Rest 1min between Rounds—
Aim for 2-3 round in 2 min, try keep to this each round