FTX 2015-06-29 Monday

June 28th, 2015
by:

FTX CrossFit – Monday

Weightlifting

Complete in 8:00

  • DB Lunges 2 x 10/10
  • Wt. Pistol squat, 20 total reps w/ weight.
  • Sumo Squat, 2×8 @ 40/50/60% of Back Squat. Check your depth, it will likely be limited.

Back Squat (3 – 2 – 1 – (1 – 1 – 1))
70 – 80 – 90 – (95+) %

Metcon (Time)

For Time (15:00 Cap)

  • 5 Combos
  • 5 Slam Balls, 50/30#
  • 2x (50 yds forward / 50 yards backward)

Reps are Combo Reps. 1 rep = 1 Pull-up, squat, burpee done in sequence.
Rx+: Bar m/u, squat, burpee. 50/30# SB
Rx: as written above, 30/20# SB
Scaled: Grab bar (hang for 1 sec, squat, burpee, 20/15# SB

TripleThreat (2)