140606

Main – CrossFit

Weightlifting

Back Squat (5×3 @ no more than 50% 1RM)

Front Squat (5×3 @ no more than 50% 1RM)

Gymnastics

Ring Dips (see notes)

0-3: 3/8/6/6/8
4-5: 5/9/7/7/9
6-8: 2/3/2/2/max (4)
9-11: 4/6/4/4/max (6)
12-15: 6/9/6/6/max (9)
16-20: 9/12/9/9/max (11)
21-25: 13/16/12/12/max (16)

Metcon

Metcon (Time)

18 Minute Cap
30 Power Cleans
Run 2 Laps
30 Push Jerks
Run 2 Laps
30 Deadlifts
Run 2 Laps
Rx’d: 155/105lbs
Level 4: 135/95lbs
Level 3: 115/75lbs
Level 2: 95/65lbs
Level 1: 75/55lbs

Notes:
Take a look at the cap. If you don’t believe you can finsih it, scale your weight. On the slow side your runs may take 4:00 … that leaves 2:00 per barbell section, make the appropriate subs. Your jerks will most likely be the limiting factor.

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