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CrossFit Ktown – CrossFit

Sleep: Hours Slept Before Midnight (AMRAP – Rounds and Reps)

Sleep is the foundation of the CFKT health pyramid. How many hours before midnight did you sleep last night?

Hours = rounds

Minutes = reps

A1: DB Bench Press (5×5)

A2: Weighted Pull-ups (5×5)

B: Metcon (Time)

Complex Diane (Competition):

7 HSPU

7 ring dips

7 push-ups

21 deadlifts 225/155lbs

5 HSPU

5 ring dips

5 push-ups

15 deadlifts

3 HSPU

3 ring dips

3 push-ups

9 deadlifts

Good deadlift scale is 60-70%. First scale for gymnastics is to reduce volume by going 5-4-3 or 5-3-1. If further scale required change to normal HSPU, dip, and push-up scales.

C: Metcon (Weight)

3×3 Turkish Sit-up HAP (super heavy)

First part of TGU. Extra credit if you lift hips up as well. Score KB weight.

By | 2018-08-09T17:15:21+00:00 August 9th, 2018|WODS|0 Comments

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