2014-11-10

November 9th, 2014
by:

FTX CrossFit

Weightlifting

DB Lying Lat Pull-over (5-5-5-5-5)
Lie perpendicular on a bench with your feet grounded, hips flat and upper back on the bench. Hold a DB straight armed over your chest and extend only at the shoulder joint letting the weight pass-over and finishing lined up with your horizontal body. Contract the lats to pull the weight back over your head and above the chest.

arnoldlatpullovers

Turkish Get Up (3/3 – 3/3 – 3/3)

Metcon (AMRAP – Rounds and Reps)

  • 5:00 of: 15 KBS + 30 D/U
  • Rest 2:00
  • 5:00 of: 10 Wall Balls + 10 T2B
  • Rest 2:00
  • 5:00 of: 7 Hang Snatch + 7 OTB Burpees

RX: 55/35# KB, 20/14# MB, 75/45# BB
Scaled: any lesser weights, Singles, Leg Raises