Tuesday April 25, 2023

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: 5x PP @ 75%

5x each side DB bent over row

10: 3x PP @ 85%

5x each side DB bent over row

12:30: AMRAP reps PP @ 95%

*only do BOR after this set if you want the extra volume

BOR:

Lvl6: 70/50

Lvl5: 50/40

Lvl4: 40/35

Lvl3: 35/25

Lvl2: 25/20

Lvl1: 20/15

QuickFit/ At home WOD

Main

EMOM x 12 min (6 sets)

Odd: 5 dumbbell pushpress (add weight each set up to mod-heavy set of 5)

even: 5 DB bent over row each arm (10 total) use same weight you are using each set on PP