FTX CrossFit – Wednesday

Weightlifting

HSPU Progression:
Wall-Walks, 3x
Tripod, hold for a total of :30
Abmat Stack HSPU, 3×3
OR
Strict HSPU practice w/ deficit if possible
OR
Handstand walk practice

Shoulder Press (3 – 2 – 2 – 1 – 1 – 1)

75 – 80 – 85 – 90 – 95 – 95+%

Split Jerk (5 – 5 – 5)

55 – 60 – 65%

Metcon (Distance)

TEAMs of 3, 1 Runs : 2 Rep
16:00 AMRAP

• 1 Runner does: 400m
• Other 2 Athletes: 3,000# of Deadlift + 30 Burpees (partition as needed)

The Team with the Most Run Distance, WINS!
– Pick your own BB weight. You MAY have more than 1 BB per team. Make sure the math is easy.
– The 2 doing reps are NOT required to do the same amount of work. However the next runner can NOT go until they have hit their required weight on the Deadlift and Burpee reps.
– You must alternate runners each time. It can be between the same two runners, but everyone has to run at least once.