Monday January 16th 2016

January 15, 2017
    by Alex Etzen

    XS CrossFit – General CrossFit

    Weightlifting

    Work up to approximately 85-90% of your 1-rep-max Deadlift. DO NOT max out!

    Metcon

    Metcon (Weight)

    8 MIN EMOM:

    -3 Deadlift @ 70% of 1RM

    -4 Bar Facing Burpees
    Do not use more than 70% of your 1RM deadlift. These should be touch and go then perform the burpees as quickly as possible. Enter the weight of DL as the score.

    Metcon

    Metcon (AMRAP – Reps)

    15 MIN EMOM:

    -MIN 1: 12 Single DB Overhead Walking Lunges (6 LH, 6 RH) (40/25#)

    -MIN 2: Max Pull-ups in :30

    -MIN 3: 25 Double Unders
    RX+:

    MIN 1: 50/35# DB

    MIN 2: Max Chest-to-Bar Pull-ups in :30

    MIN 3: 50 Double Unders

    Score is total Pull-ups performed. Pull-ups must be performed from :00-:30 of those minutes.