Strength/Skill

PUSH PRESS

EVERY 2:00 FOR 7 SETS

Sets 1-3...5 Reps

Sets 4-6...4 Reps

Set 7...3 Reps


*Start light and build to a moderate-heavy final. Build weight every set.


Workout

ON A 15 MINUTE RUNNING CLOCK

3,6,9,12...and so on...


Cal Row

Push Press (115/75)|(95/65)

Toe to Bar

 

Homework

Snack Work 

3 ROUNDS

10 Air Squats with Band Around Knees

5 / 5 Cossacks Squats*


*Hold weight in goblet


Front Squat

5-3-5-1

Rest as 2:00 - 3:00  b/t sets-


3 SETS 

10 Alternating Box Step-ups (tough)

-Rest 1:00 b/t sets-

*DBs by sides


3 SETS

20 Weighted Russian Twist

:30 Star Plank (L/R)


-Rest 1:00 b/t sets-

 

Conditioning 

EMOM  x 40 MINUTES 

Min 1 - :50 OPEN Movement*

Min 2 - :50 Run true form or outside

Min 3 - :50 OPEN Movement*

Min 4 - Bike


*For these pick open movements that

were the most challenging for you and perform them at a

70% effort.


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