FTX CrossFit – Tuesday

Weightlifting

Snatch (EMOTM 3 – 3 – 3 – 3 – 2 – 2 – 2 – 1)

Perform a Power or Squat Snatch EMOTM for 7 rounds. 4 Rounds @ 3 reps and 3 Rounds @ 2 reps. Then spend 3:00 trying to 1RM.

Metcon (AMRAP – Reps)

FGB-style: Set-up East to West

• D/U
• Indian S/U
• Russian KBS, 55/35#
• *Gymnastic Ring Rows*
• Wall Ball, 20/14#

*Gymnastic Ring Rows* – Heels on a 20″ box. Scapulas just off the floor in the start postion. Ring touching the torso at the End of the movement. Stay in a straight line from ankle to shoulder!
Perform as many reps at each station as you can for 1:00. Keep a continuous count of your reps until the 1:00 break following all 5 stations adn record your reps. REPEAT for 3 Rounds.

Scaled:

• Singles
• S/U
• 35/20# KBS
• Scaled Ring Rows
• Wall Ball, 14/10#

10k Run (Time)

Max Effort 10k Run
Record the 10K run done on Monday.