FTX CrossFit – Monday

Weightlifting

BB OH Lunge, 2×12 (6/6)
Snatch Balance, 3×3 @ 75% of 1RM Squat Snatch

Overhead Squat ( 3 – 2 – 2 – 1 – 1)

65 – 75 – 85 – 90 – 95+%
If you are new or haven’t been lifting regularly do 3-5 sets of 5-8 reps each.

Metcon

5:00 to Practice KB movements for form and try heavier weights.

Metcon (Weight)

KB Endurance, 4 Rounds in under 12:00

• 30 1-arm Russian KBS
• 10 Left Arm KB Jerks (S20)
• 10 Right Arm KB Jerks (S20)
• 10 Figure 8 w/ Uppercut (1-ct.)
• 10 Goblet Squat

Rx+: KB never touches the ground; whether by purposeful rest or an accidental drop. Resting while holding the KB in the rack or overhead or from the hang is fine.
– Put your time in the notes but Weight used in the score box. Full completion within the time cap with all Rx movements wins @ the heaviest weight wins.
You may switch hands on the swings if you are able, but make sure you are not facing anyone.