CrossFit – Thu, Feb 12
Warm Up
Press (4 Rounds for reps)
Every 2 minutes for 4 sets:
8 Strict Press @ 55-65%
After the 4th set…
One set of:
8-10 Tempo Push Press @ 31X1
*Same weight as strict press*
METCON (Time)
For total time:
100 Double Unders
21 Bench Press (135/95lbs)
100 Double Unders
Rest 2 minutes, then…
75 Double Unders
15 Bench Press (185/125lbs)
75 Double Unders
Rest 2 minutes, then…
50 Double Unders
9 Bench Press (225/155lbs)
50 Double Unders
Adjust the loading to a weight that could be completed in 1-2 sets. If you do not have a spotter, you may use the following dumbbell weights as “Rx”:
21 @ 50/35lbs
15 @ 70/50lbs
9 @ 90/60lbs
Deload Work (Checkmark)
Not For time:
1200 m Jogg
Two sets of:
3 windmills
50 Foot Single Arm Overhead Carry
*All on right, then all on left*
15 banded face pulls