CrossFit – Fri, Oct 10
Warm Up
Push Jerk (Take 15 minutes to build to today’s heavy, but technically sound, 1-RM Push Jerk)
Suggested loading:
*Set 1 – 3 @ 60%
*Set 2 – 2 @ 70%
*Set 3 – 1 @ 75-80%
*Set 4 – 1 @ 80-85%
*Set 5 – 1 @ 85-90%
*Set 6 – 1 @ 90+%
*Set 7 – 1 @ 90+%
METCON (AMRAP – Reps)
Complete as many rounds and reps as possible in 20 minutes of:
30/24 Calorie Row
20 Handstand Push ups
30/24 Calorie Row
10 Wall Walks
Goal = 3+ Rounds
Sc: Perform seated dumbbell press and 150 ft Front plank slide
Rx+: Perform strict handstand push ups and 150 ft handstand walk
Three Sets of:
50 Foot Single Arm Overhead Carry
5 Bottoms Up Kettlebell Presses
5 Windmills
*Perform all on one arm, then switch arms*