FTX CrossFit – Thursday

Weightlifting

2 pause + 2 regular back squats (4 sets of 2 pause and 2 regular w/2:00 rest)

First 2 back squats will be done with a 2 second pause at the bottom, and the next 2 back squats will be done without a pause (regular). Rest exactly 2 minutes between sets. Start at around 65-70% of 1RM and add weight each set. (Do 2-3 warmup sets before starting).

Metcon (3 Rounds for time)

Every 8 minutes for 3 sets (24 minutes total) :

• 800m run
• 15 Clean and jerks 145#/105#
• 50 Double unders

On one of the three sets you have to do a 1000m row instead of the run.
Every 8 minutes for 24 minutes you will begin a new round. If you finish a round, then you must rest until the 8 minutes is up to start the next round. Keep the weight light enough so that you can definitely finish under 8 minutes with around a minute to spare. Record each round. If for some reason you don’t finish in 8 minutes, then your time for that round is 8:00 + 1 sec for each rep not completed.

RX+ = as written
RX = 115#/80#, 30 Double unders
Scaled = 75#/45#, Double under practice for :45s