FTX 9-25-2015 Fri

September 24th, 2015
by:

FTX CrossFit –¬†Friday

Weightlifting

Shoulder Press (5 – 3 – 3 – 2 – 1 – 1)
55 – 70 – 80 – 90 – 95+ – PR

Split Jerk (3 – 3 – 3 – 2 – 2 – 1 – 1)
50 – 60 – 70 – 80 – 90 – 95 – PR

Metcon

Video for Frankenstein Squats – http://youtu.be/7XBD6CXCO6g

Metcon (No Measure)

2 Rounds of:

  • :30 L-sit Hold
  • 30 Bicycle Crunches
  • :30 Hollow Hold
  • 20 Oil Drills
  • :30 Plank Hold
  • 10 Frankenstein Squats

Rx+: 115/75# Squat / + x4 the time for ea. “hold” movement. Do L-sit hold w/ rings at 20″ off ground, and hold feet in front of you w/o touching ground. Legs don’t have to be parallel to ground. Just keep feet off floor.
Rx: 85/55# / + x2 the time for ea. “hold” movement. Do L-sit hold between two 24″ boxes, and hold feet in front of you w/o touching the ground. Legs don’t have to be parallel to ground. Just keep feet off floor.
Scaled: 65/35# / “holds” as written. Do L-sits same as Rx.

Form Focus!!!! No Time element. Do the movements as best you can.
10 burpee penalty if you break any of the holds before the time requirement is up for your respective level.

Frankenstein