FTX CrossFit – Wednesday

Weightlifting

1 squat snatch + 3 overhead squats (Every :90 seconds for 12 sets)

Every :90 complete 1 squat snatch immediately followed by 3 overhead squats. Add weight every 1-3 sets. Start at around 50% of 1RM squat snatch.

Metcon (Time)

In teams of 2-3 complete for time:
(50 reps of each movement per person)

• Power snatch 95#/65#
• Thruster 95#/65#
• Pistols (1ct.) or goblet squats 70#/55#

Rules: Teams must use the same barbell for both the Power snatch and Thruster. Only one person can work at a time and cannot do more than 10 reps at a time. You must complete all the power snatches before moving on to the thrusters, and all of the thrusters before moving on to the pistols or goblet squats.

RX+ = as written
RX = 65#/45# for snatch and thruster, Goblet squats 55#/35# instead of pistols