FTX 04/28/2015 Tuesday REPEAT
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