FTX CrossFit – Tuesday

Weightlifting

Use 1RM of Deadlift:
Straight Leg Deadlift, 2×5 @ 30-40%
Snatch Grip Deadlift, 2×5 @ 50-60%
Sumo Deadlift, 2×5 @ 60-70%

Deadlift (5 – 3 – 2 – 1 – 1)

70 – 80 – 85 – 90 – 95+

Metcon (Time)

3 Rounds For Time, (20:00 Cap)

• 8 Strict HSPU
• 10 Strict Ring Dips
• 12 Pistols
• 14 Push-ups
• 16 Strict Pull-ups

Rx+: As Written, Plus Cash-out: Take 3:00 to build up to your heaviest DB/KB weighted Pistol Squat. Must do the same weight with both legs. Subtract :01 for each pound of DB/KB.
Rx: Kipping allowed, Bar Dips allowed, Pistols to a 16″ Soft Plyo Box
Scaled: 3 Rds for time of:

• 10 Shoulder Push-up
• 15 Box Dips
• 20 Push-ups
• 25 Air Squats
• 30 Ring Rows
• 35 Sit-ups