Friday – August 14, 2015

Posted: August 13, 2015 by CrossFit NE Georgia in Workouts

alex and christoher lunge

CrossFit NEGA – CrossFit

View Public Whiteboard

Weightlifting

Deadlift (5 reps @ 40%, 50%, & 60%)

If you do not have a 1RM, try 5×5 increasing weight each set.

Metcon

Metcon (Time)

OTM “On The Minute” (+2 Push-Ups / +1 Pull-Up)

1st Minute =

2 Push-Ups

1 Strict Pull-Up

*rest the remainder of the minute*

2nd Minute =

4 Push-Ups

2 Strict Pull-Ups

*rest the remainder of the minute*

3rd Minute =

6 Push-Ups

3 Strict Pull-Ups

*rest the remainder of the minute*

Etc…

Once you cannot complete

and so on untill you cannot Finish,

Then work your way back down from wherever you stopped
***Scale Accordingly***

Once you CANNOT complete the given reps in the minute you will then work your way back down the ladder (or up the board) to “2 Push-Ups, 1 Pull-Up”

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