FTX CrossFit – Tuesday

Weightlifting

Hang Snatch (:15 ON / :45 OFF, 5x)
Select an optimal load for this work:rest cycle. The weight should be one you can lift continously for each of the :15 work periods. Record total reps.

Metcon

5:00 to Practice form on Dip Progression

Bench (ROM)
Bar (ROM)
Rings (Stabilization + ROM)

Metcon (Time)

For Time

Dips – Sit-ups

10 – 3
9 – 6
8 – 9
7 – 12
6 – 15
5 – 18
4 – 21
3 – 24
2 – 27
1 – 30

Rx+: Ring Dips
Rx: Bar Dips
Scaled: Band Dips or Bench Dips
(Do not go beyond muscle failure on dips. Doing only the eccentric portion is a recipe for Rhabdo.)

800m Run (Time)

Max Effort 800m Run