FTX 2015-06-26 Friday

June 25th, 2015
by:

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

Photo Jun 22, 17 03 16