2 Jul /0 Comments/Blog Deadlift Society CrossFit Reality – Power Lifting Weightlifting Box Squats – Below Parallel (Speed – 55% of 1 rep max – 30 sec ) Deadlift (Speed – 75% of 1 rep max 30 sec rest) Skill Work Zercher Squat (4 x 8 increase weight every set ) Plank Hold (4 sets at 45 sec )