FTX 08/07/2015 Friday

August 6th, 2015
by:

FTX CrossFit – Friday

Weightlifting

Wt. Dip, 3×4
Wt. Pull-up, 3×4

Bench Press (3 – 3 – 2 – 2 – 1 – 1)

65 – 75 – 85 – 90 – 95 – 95+
Do not Max if it has been awhile! Do 3-4 sets of 5-8 reps instead.
Use a spotter! 

Metcon (AMRAP – Rounds)

REPEAT the following 5x!
3:00 AMRAP of:

  • 3 Snatches, 115/75 lb
  • 6 Push-ups
  • 9 Squats

Rest for 1 min after each 3:00
Track Whole Rounds ONLY!
Start at the beginning with each new AMRAP.

Rx+: As Written
Rx: 85/55#
Scaled: 65/35#

bench-press-spot

Use a spotter and/or the safety catches!