Wednesday, December 23, 2020

23
Dec

Wednesday, December 23, 2020

CrossFit
Main
Push Press
0-2 min: 3 pushpress 40%
2-4 min: 3 pushpress 50%
4-6 min: 3 pushpress 60%
6-9 min: pushpress 70% x 3
9-12 min: pushpress 80% x 3
12-15 min: AMRAP push press 90% *goal is 3+ if possible
Corework (capacity)
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
DB pushpress-increasing weight each min;
Min 1-3, 3 reps
Min 4-5, 5 reps
Min 6, max reps at heaviest load
Corework (capacity)
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