FTX CrossFit – Tuesday

Specialty Classes – 5:30 pm and 6:30pm CYoga. Sign-up on Wodify.

Weightlifting

Deadlift (Tempo: 5×5 Regular: 2×5)
Tempo: 3131 @ 45 – 55 – 60 – 65 – 70%
:03 Up, :01 at the top :03 Down, :01 on the floor
Regular: 2 x 5 @ 80 + 90%

Metcon (AMRAP – Reps)

EMOTM clock function:

1) 5 rounds of 4 Squat Cleans from the High Hang (power position), start w/ a BB and add a little weight each round.

Rest 1 extra minute!

2) 4 rounds of 3 Hang Squat Cleans. Start from last weight continue adding each round.

Rest 1 extra minute!

3) 3 Rounds of 2 Squat Cleans (from the floor). Should build up to 90% by the 3rd set.

Count all successful reps. Failed reps count as 1 during each minute but not for a score (do not make up dropped reps during the EMOTM). Total possible Max score = 38 reps.

Weightlifting

Squat Clean (1 – 1 – 1 – 1 – 1)
Take 8:00 to develop a 1RM Squat Clean after the EMOTM work.