FTX CrossFit – Monday

Weightlifting

Complete in 8:00 (% of 1RM Deadlift)

• Snatch Grip D/L, 2×5 @ 40/50%
• Stiff/Straight Leg D/L, 2×8 @ 50/60%
• Sumo D/L, 2×8 @ 60/70%
• Deadlift (3 – 2 – 2 – 1 – 1 – 1)
  70 – 80 – 85 – 90 – 95 – 95+

Metcon (AMRAP – Rounds and Reps)

EMOTM/Death-by:

• 3 Hang Snatch, 96/65#
• 3 Over Bar Hops

Death-by starts on Rd. 4, do 4/4 reps
Rd. 5 do 5/5 reps
Rd. 6 do 6/6 reps
Rd. 7 do 7/7 reps
etc…

Rx+: 75% of 1RM (record wt.)(min. of 115/85 to be counted as Rx+)
Rx: 95/65# (Should be btwn 60-75% of 1RM)
Scaled: less wt. as needed. 60% of 1RM is a good guide.
Hops = both feet leave ground and land at same time.