CrossFit – Fri, Aug 11
Warm up – Friday
Banded 7’s
-into-
3 sets:
3 Strict Press (empty bar)
3 Push Press (empty bar)
5 Bar Facing Up Downs
:30 Sec Jump Rope
-into-
3 sets:
3 Strict Press (empty bar)
3 Push Press (empty bar)
5 Bar Facing Up Downs
:30 Sec Jump Rope
Shoulder Press (3RM Shoulder Press
Build over sets to a 3RM Shoulder press in 12 minutes)
Build over sets to a 3RM Shoulder press in 12 minutes)
Metcon -Friday (Time)
7 rounds
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders
(KG conv: 43/29)
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders
(KG conv: 43/29)
Time Cap 16mins
Friday Optional Extra
"Row ""2k PR Paced"" Workouts"
5 Sets
300m at Hard Pace
75m at Easy Pace
125m Controlled Sprint
*Rest 3 Min between sets.
5 Sets
300m at Hard Pace
75m at Easy Pace
125m Controlled Sprint
*Rest 3 Min between sets.