TOA CrossFit – CrossFit

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Weightlifting

Shoulder Press (1-1-1-1-1)

Every 2 minute, for 10 minutes (5 sets):

(1RM Strict Press 50/35)

Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM then perform 1 set of:

Push Press x Max Reps @ 80-85% of today’s 1-RM

Shoulder Press (10-10-10-10)

Every 90sec , for 12 minutes (4 sets of each):

Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111

Station 2 – Strict Pull-Ups x 6-8 reps @ 2111

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Weight is 24/16kg

12min cut off

Metcon (Time)

3 rounds for time of:

400 Meter Run

30 Kettlebell Swings

*12min cut off

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