6/13/14
KW CrossFit June 12th, 2014
Strength:
Push Press 7X1
90 sec rest of the following
Do five reps at 50% or previous 1 rm
Do three reps at 60%
then: 2 min rest in between
1 @ 65%
1 @ 75%
1 @ 85%
1 @ 95%
1 @ 102-105%…new 1 rm
1 @ 105-107%
1 @ 107-110%
If you stop at 95% or higher, drop weight down to 80% and do remaining reps
WOD:
Skill Work
Complete 3 rounds of the following:
15 GHD and 15 Extensions (or reverse hypers)
30 sec. max effort airdyne
10 handstand pushups or kneeling KB presses HAP
3 skin the cats
10 muscle up progressions using rig rings
max effort kneeling vertical jump to plates.
Love It!