CrossFit – Mon, Dec 8
Transition Week
Warm Up
Barbell-Prep (Checkmark)
Every 1 minute for 3 minutes (3 Sets):
Empty Barbell
3 Push Press + 3 Push Jerks + 3 Split Jerks
Strict Press (Weight)
Take 15 minutes to Find a 1 RM Push Press
Suggested loading:
3 reps @ 60%
2 reps @ 70%
1-2 reps @ 75-80%
1 rep @ 80-85%
1 rep @ 85-90%
1 rep @ 90+%
1 rep @ 90+%
Compare Results to Sep 30
METCON (Time)
Five rounds for time of:
12 Hand Stand Push Ups
12 Toes to Bar
36 Double Unders
Goal = <12 Minutes
Cap = 15 Minutes
Sc: 4 Wall Walks
Three sets of:
5 Inchworms
50 Foot Single Arm Overhead Carry (each arm)
50 Jump Rope Reps of Choice*