Friday, January 8, 2021

8
Jan

Friday, January 8, 2021

CrossFit
Main:
Push press
0-2 min: 3 push press 45%
2-4 min: 3 push press 55%
4-6 min: 3 push press 65%
6-9 min: push press 75% x 5
9-12 min: push press 85% x 3
12-15 min: AMRAP push press 95% *goal is 1+ if possible
Core:
5 min clock; 5 rounds, 1 min each round
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery

QuickFit/At home WOD
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
Core:
5 min clock; 5 rounds, 1 min each round
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery