CrossFit – Tue, Nov 4
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Warm Up
Strict Press (2 Rounds for reps)
Perform one set every minute for four sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 80%
Rest 1 minute
Perform one set every two minutes for two sets:
*Set 5 – Max reps @ 70%
*Set 6 – Max reps @ 65%
*For the max reps sets do not exceed 90 seconds.
Skill Work (Checkmark)
Every 30 seconds for 2 minutes perform:
15 Seconds wall facing handstand hold
Follow by…
Every minute for 5 minutes perform:
3-8 Wall facing handstand push ups
Follow by…
Every 1:30 minutes for 6 minutes perform:
4-7 Wall walks
METCON (Time)
For Time:
20 Box jump overs 24/20
30 Bench Press 115/65 lbs
800m Run
30 Bench Press 115/65 lbs
20 Box jump overs 24/20
Cap 14 min
Rx+: 155/95 lbs
Three sets of:
10/7 Row
5 Single Arm Presses + 50 Foot Single Arm Overhead Carry (each arm)
15 Band Pull-aparts
50 Single Unders