FTX CrossFit – Wednesday

Weightlifting

Use Deadlift 1RM %
Snatch Grip Deadlift, 4×3 @ 40/50/60%
Sumo Deadlift, 3×3 @ 60/70/75%

Deadlift (2 – 2 – 1 – 1 – 1)

Keep Rest Short
75 – 85 – 90 – 95 – 95+
If you haven’t been lifting regularly do 3 sets of 5-8 reps each.

Metcon (AMRAP – Rounds and Reps)

25:00 AMRAP

• Run 400m
• 10 yard Bear Crawl
• 10 Pull-ups
• 10 Burpees
• 60 yard Plate-Pinch Farmer Carry, 25s/15s (6x 10 yds – back & forth)

Rx+: Do 1 Peg Board Climb after WOD to the monkey bar and back down to the 4th hole from the bottom. No letting go, Use of feet is allowed.