FTX 09-16-2015 Wed

September 15th, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Power Clean

Take 5:00 to build up to a 90% load. Then do a 5:00 AMRAP w/ that Weight. If you have been doing CF for less than 6 months only use 75%. FOCUS on FORM. Do not try to WIN this, Simply challenge your Strength-Endurance and your ability to brace and stabilize under heavy loads when tired.

Split Jerk (3 – 3 – 3 – 2 – 2 – 2 – 1 – (1 – 1))

50 – 60 – 70 – 80 – 85 – 90 – 95 – (95+)%

Metcon

“Start the Engine” (Time)

For Time, (10:00 Cap)

5-10-15-20-25-30-35-40-45-50 D/U

Do 5 Burpees after each Set or Break. If you do not break at all you will do 45 Burpees.
You must stop after each required set of D/Us. You can’t for example do 30 D/Us straight and count that as having done 5-10-15.