FTX 2015-06-19 Friday

June 18th, 2015
by:

FTX CrossFit – Friday

Weightlifting

Complete within 10:00

  • Top/Down KB Flyes, 3×8
  • DB Bench Flyes, 2×8
  • DB Bench Press, 2×8

Shoulder Press (3 – 2 – 1 – 1 – 1)
75 – 85 – 90 – 95 – 95+
10:00 to Complete

Split Jerk (3 – 3 – 3 )
75 – 80 -85%
6:00 to Complete

Metcon (Time)

Progressive AMRAP Chipper
1:00 ON / 1:00 OFF
2:00 ON/1:00 OFF
Full Chipper For Time (12:00 Time Cap)

  1. Run to the 2nd Tree or 1 Lap
  2. 30 D/U or 100 Singles
  3. 10 Burpees
  4. 30 D/U or 100 Singles
  5. Run to the 2nd Tree or 1 Lap
  6. 25 Wall Balls, 30/20#
  7. 25 KBS, 70/55#
  8. 25 C2B
  9. Run to the 2nd Tree or 1 Lap
  10. 30 D/U or 100 Singles
  11. 10 Burpees
  12. 30 D/U or 100 Singles
  13. Run to the 2nd Tree or 1 Lap
  14. (Rx+ only) 3 Ring M/U

(Take :15 off your final time for each full exercise COMPLETED during the AMRAPs. Add :30 to your final time for each full exercise NOT completed during the full chipper.)
Rx+: As written
RX: 20/14# MB, 55/35# KB, Pull-ups
Scale as needed.