Deadlift Friday!
CrossFit FTM – CrossFit
Warm-up
Dynamic Warm Up 2 (No Measure)
2 R’s
Lunge and Twist
Frankenstein
Stork Walk
High Knees
Butt Kicks
Crossover Pistols
Spiderman
Strength
Deadlift (10 x 3 @ 80% of 3 RM)
0:00, 1:30, 3:00, 4:30, 6:00, 7:30,
9:00, 10:30, 12:00, 13:30
Metcon
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
18.3: Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled Masters (55+) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 jumping chest-to-bar pull-ups
100 single-unders
20 dumbbell snatches 20/10 lb
100 single-unders
12 jumping chest-to-bar pull-ups
Time cap: 14 minutes