FTX CrossFit – Tuesday

Weightlifting

Deadlift (Tempo: 3 – 3 – 3 – 3 / Regular: 3 – 2 – 1 – 1)
Tempo: 5222 – :02 UP, :02 at the Top, :05 DOWN, :02 on the floor
35 – 45 – 55 – 65%
Regular: 75 – 85 – 95 – 95%

Metcon (AMRAP – Reps)

EMOTM clock function:

1) 5 rounds of 3 Squat Snatches 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 Snatch. Start from last weight continue adding each round.

Rest 1 extra minute!

3) 3 Rounds of 2 Squat Snatches (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.
Rx+ is doing ALL Squat Snatches
Rx: Power Snatches

Squat Snatch (1RM)

Take 8:00 to develop a 1RM Squat Snatch after the EMOTM work.