FTX CrossFit – Wednesday

Weightlifting

Complete in 7:00

• 2 x 5 Sots Press, start with just a BB (Beginners do up & overs with PVC in bottom squat position instead.
• 3 x 3 Snatch Balance, add weight each time. (Beginners work on OHS w/ PVC or low wt.)

Squat Snatch (3 – 2 – 1 – 1 – 1 – 1)

Beginners just work on snatch technique w/ PVC or light weight.

Metcon (AMRAP – Reps)

FGB (Strength-Endurance)
Perform as many reps as possible for 1:00 in each station. Rotate in order but start anywhere.

• Ring Push-ups
• Front Squat 115/75# (From the floor)
• Strict Pull-ups
• OH Lunges w/ SB, 50/30#
• Military S/U (Use DBs to anchor feet)
• Rest

ALL LEVELs Cash-out: After a 1:00 Rest perform a 400m Run, see rules below.
Rules on the 400m Run:
Rx+:Subtract 1 rep for every second over 1:15
Rx: Subtract 1 rep for every second over 1:30
Scaled: Subtract 1 rep for every second over 1:45

WOD:
Rx+: As Written
Rx: Feet on “Line” for Ring Push-ups, 85/55# BB, Kipping P/U, 30/20# SB
Scaled: 65/35# BB, Jumping Pull-up, 20/15# SB