Wednesday January 12, 2021

11
Jan

Wednesday January 12, 2021

Crossfit
Main – Push Press
0-2min: 3 pushpress 40%
2-4min: 3 pushpress 50%
4-6min: 3 pushpress 60%
6-9min: pushpress 70% x 3
9-12min: pushpress 80% x 3
12-15min: AMRAP push press 90% *goal is 3+ if possible.

Core : 5 min clock: 5 rounds, 1 min each round; add 5/10/15# plate weight
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery


Quickfit
Main
DB pushpress- increasing weight each min;
Min 1-3, 3 reps
Min 4-5, 5 reps
Min 6: Max reps at heaviest load.


Core : 5 min clock: 5 rounds, 1 min each round; add 5/10/15# plate weight
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery