Friday-CrossFit

CrossFit Slake – CrossFit

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Weightlifting

Bench Press (1RM (Week 3 of 4))

75% x 5 reps

85% x 3 reps

100% x 1

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
Scaled Option

2 rounds of:

50ft Dumbbell Weighted Walking Lunge

16 Hanging Knee Raises OR Toes to Bar

8 Dumbbell Power Cleans

Then, 2 rounds of:

50ft Dumbbell Weighted Walking Lunge

16 Jumping Chest to Bar OR Chin Over Bar Pull-ups OR Muscle-ups

8 Dumbbell Power Cleans

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