Monday, April 23, 2018

22
Apr

Monday, April 23, 2018

CROSSFIT

Skill

Push Press Technique

**Challenger**

Dumbbell Push Press

Strength

15 – Min EMOM (3 Push Press at the percentages/minute)

Minute 1-3: 60%
-1 Min Rest/Change Weight-
Minute 5-7: 65%
-1 Min Rest/Change Weight-
Minute 9-11: 70%
-1 Min Rest/Change Weight-
Minute 13-15: 75%

-If you dont have a 1RM to work off of, pick 4 challenging weights
-Clean Weight from floor

**Challenger**

15 Min EMOM

EVEN – 6 Dumbbell Push Press
ODD – 10 Leg Raises

WOD

4 Rounds (score=Max Reps)

1 Min – Goblet Squats
1 Min – Double Unders
1 Min – DB Snatch
1 Min – Rest

L1: Red&White/White, Unbroken DUs, 75/50
L2: White/Yellow, DUs, 50/35
L3: Yellow/Blue, Singles/2, 35/20
L4: Blue/Red, Singles, 20/10

 

BOOTCAMP

10 Minute AMRAP

10 Wall balls
10 Slam ball Slams
10 Slam Ball Over the shoulders
10 Mountain Climbers

-2 Minutes Rest-

8 Minute AMRAP

8 Wall balls
8 Slam ball Slams
8 Slam Ball Over the shoulders
8 Mountain Climbers

-90 Seconds Rest-

6 Minute AMRAP

6 Wall balls
6 Slam ball Slams
6 Slam Ball Over the shoulders
6 Mountain Climbers

-1 Minute Rest-

4 Minute AMRAP

4 Wall balls
4 Slam ball Slams
4 Slam Ball Over the shoulders
4 Mountain Climbers

 

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