Friday December 30, 2022

CrossFit

Main

Push press

0-2min: 3 pushpress 45%
2-4min: 3 pushpress 55%
4-6min: 3 pushpress 65%
6-9min: pushpress 75% x 5
9-12min: pushpress 85% x 3
12-15min: AMRAP push press 95% *goal is 1+ if possible.

Longevity

Main

DB push press- increasing weight each round
Min 0-2/ 2-4/4-6, 3 reps
Min 6-9, 5 reps
Min 9-12, 3 reps
Min 12-15, Max reps at heaviest load.

QuickFit/At home

Main

DB push press- increasing weight each round
Min 0-2/ 2-4/4-6, 3 reps
Min 6-9, 5 reps
Min 9-12, 3 reps
Min 12-15, Max reps at heaviest load.