CrossFit Main strength E3MOM x 15 min odd min: pushpress even min: DB bent over rows* levels found below 0: 5x pushpress @35% 5x each side DB bent over row 3: 5x PP @ 45% 5x each side DB bent over row 6: 5x PP @ 55% 5x each side DB bent over row 9: …
CrossFit If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good. QuickFit/ At home WOD Main AMRAP 12 min; 200m run Double DB deadlifts- 15 reps
Test Day 2 CrossFit A. Pushpress test details: same time frame/flow as BS from Monday. WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# B. 2000m row time trial details: post total finish time as well as avg. 500m split (emphasis of …
CrossFit Main: E2 min x 10 min: 3 strict shoulder press 0: 3 x 30-35% of 1rm pp, every 2 min, increase by ~5% jumps E2 min x 10 min: 2 push press 10: 2×60-65% of 1rm pp, every 2 min, increase by ~5% jumps E2 min x 10 min: 1 push jerk 20: 1×65-85% …
CrossFit Main strength E3MOM x 15 min pushpress directly into: DB bent over rows* levels found below 0: 3x push press @45% 5x each side DB bent over row 3 3x PP @ 55% 5x each side DB bent over row 6: 3x PP @ 65% 5x each side DB bent over row 9: 3x …
CrossFit Main AMRAP 15 min: I go, you go, full rounds 5 toes-bar 5 bar facing burpee 5 shoulder-overhead (weight pulled from ground) ~60-65% of 1rm PP QuickFit Main AMRAP 15 min: 5 situps 5 burpee/updowns *elevated from box if needed 5 double DB pushpress
CrossFit Main – strength E2:30MOM x 12:30 min pushpress directly into: DB bent over rows* levels found below 0: 3x push press @45% 5x each side DB bent over row 2:30 3x PP @ 55% 5x each side DB bent over row 5: 3x PP @ 65% 5x each side DB bent over row 7:30: …
CrossFit: Main – strength E2:30MOM x 12:30 min pushpress directly into: DB bent over rows* levels found below 0: 3x push press @40% 5x each side DB bent over row 2:30 3x PP @ 50% 5x each side DB bent over row 5: 3x PP @ 60% 5x each side DB bent over row 7:30: …
A. Push Press 1 rep max B. Row 2000 m
A. Push Press 5-5-3-2-2 B. 3 rounds not for time: 5x single arm DB strict press (10 total) 10x tempo pushups- 5 sec down- fast up 20x banded pull aparts
