Friday May 13

May 12th, 2016
by:

Announcements

Dragon Boat Racing – Saturday, June 11. (Non-mandatory practice on Sunday, June 5th). Sign up at FTX. Deadline to sign-up is 5/15. Talk to any of our trainers. Space is limited to 20 persons. $35 ea.

FTX CrossFit – Fire Team Challenge & Fundraiser – Saturday 6/18. More info and sign-up here. Sign-up for both event participation and being a volunteer.

SMR (Self Myofascial Release) Workshop – Saturday 7/16. More info and sign-up here.

Strength / Skill work

IWT #1
2 Rounds

  • 6 Squat Snatch (not unbroken)
  • 2:00 Jump Rope
  • Rest 2:00

Post number of jump reps from both rounds.

Competitor: Lift @ 85% of 1RM, D/U
Athlete: Lift @ 70% of 1RM, At least 1 minute of D/U attempts, before switching to singles for reps.
Health: Lift @ 60% of 1RM (Power)

IWT #2
2 Rounds

  • 10 Hang Power Snatches (not unbroken)
  • 2:00 Burpees
  • Rest 2:00

Record total Burpees from both rounds.
Competitor: Lift @ 85% of 1RM
Athlete: Lift @ 70% of 1RM
Health: Lift @ 60% of 1RM

WOD

Rest 5:00 between Strength WODs and the circuit

Focus on Efficiency, 4 Rounds of:

  • 8 Dips (pick your style)
  • 12 T2B
  • 20 Lunge Jumps

MensBlueFireTeamShirt

Men’s Volunteer shirts for the Fire Team Challenge & Fundraiser