FTX 2015-05-08 Friday

May 7th, 2015
by:

FTX CrossFit –¬†Friday

Weightlifting

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

Metcon (AMRAP – Reps)

3:00 ON / 3:00 OFF, 3x
Up to 9 people at a time. Alternate heats for large classes, i.e. other heat goes while the other one rests.

  • 24 D/U or 50 Singles
  • 12 KBS, 55/35#
  • 4 Bear Crawls, 16′ (4 mats)

Do the 3:00 AMRAP 3x, but pick up wherever you left off!

Rx+: Rest 1:00, then do a 2:00 cash-out of C2B Pull-ups. Count each rep onto your score.
Set-up: Start with a KB and a rope in front of the pull-up bars facing the open floor in lanes. Do your jump rope, swings and then bear crawl in the open space down and back 2x (4 lengths) for 3:00. Perform the 3:00 AMRAP 3x total. Always start where you last stopped.

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