FTX 2015-06-26 Friday
FTX CrossFit – Friday
Weightlifting
- DB Lying Lat Pull-over, 2 x 6
- Wt. Dips, 3 x 3
- Wt. P/U, 3 x 3
Bench Press (3 – 2 – 2 – 1 – 1 – 1)
75 – 85 – 90 – 95 – (95+)%
Use a spotter or the safety catches!!!
Metcon (Time)
Work in heats if most people want soft Plyos. 1 group could do the WOD before the Strength.
21-15-9 of:
- Power Cleans, 155/105#
- Box Jumps, 36/30″
Rx+: As Written
Rx: 125/85#, 30/24″
Scaled: Any lesser wt., Lower Box