FTX CrossFit – Thursday

Weightlifting

(If many soft plyos are needed start some on WOD some on Strength)

Bench Press (5×5 Tempo / 2×5 regular)
Tempo: 2121 @ 45 – 55 – 60 – 65 – 70%
Regular: 2 x 5 @ 80 + 90%

Metcon (Time)

(If many soft plyos are needed start some on WOD some on Strength)

Box Jump – HSPU (Kipping allowed)
9 – 1
8 – 2
7 – 3
6 – 4
5 – 5
4 – 6
3 – 7
2 – 8
1 – 9

Endurance add-on: Row 400m, Run 400m + 400 Singles (NOT For Time)
Rx+: 32/24″
Rx: 24/20″
Scaled: Shoulder Push-ups