FTX CrossFit – Monday

Weightlifting

Front Squat (3 – 3 – 3 – 3 Tempo: 3232 then 3 normal)
:03 Up / :02 hold / :03 Down / :02 hold
50 – 60 – 70 – ? – ? % Base your 4th set off of your 3rd. Last set of 3 w/ no tempo, i.e. normal set of 3.

Metcon (AMRAP – Reps)

SPEED FGB:
3 Rounds of 5 movements @ :15 On / :45 Off, w/ 1:00 rest after each round of exercises. Go in order, from wherever you start.

• Over-the-box jumps, 24/20″ (Thick Boxes)
• Hang Clean, 115/75#
• Burpees
• 15′ Lateral Shuffles
• Russian KBS, 55/35#

Rx+: as written
Rx: 20/16″ Thin Boxes, 85/55# BB, 35/20# KB
Scaled: Regular Box Jump, Less Weight

Weather is getting better. Time for open doors and Harleys 🙂