2015-04-08 Wednesday

April 7th, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Overhead Squat (3 – 3 – 3 – 3)
Power Snatch each set, then do 3 OHS @
60 – 70 – 80 – 90% of 1RM Snatch. Pause at the bottom for :02.
Then, if you can OHS more than you snatch: Rack it and try 2 x 3 with heavier weight. If you can not go heavier repeat your last weight for 2 x 3.

Metcon (AMRAP – Reps)

Tabata :30 On / :15 Off, 5x each before rotating. Start on any of them.

  • Clean & Jerk, 105/70#
    • Rest 2 Rounds (1:30)
  • T2B
    • Rest 2 Rounds (1:30)
  • KBS, 55/35# (American)

Scale as needed.
Rx+: Mandatory Cash-out, Do 3:00 (4 full Tabata Rounds) of Thrusters @ 105/70#. Do not rest on the rest times but only as needed. Count Reps and add them to your score. Put the reps in your notes.