Free Friday this Friday, June 15th.

Storm King – CrossFit


Smoking Shoulders Warm-up (No Measure)


250m row or 200m Run

30 Sec Plank Hold

10 Shoulder Press PVC or Empty Bar

10 Pushpress

10 Pushjerk

10 Snatch Balance


Mobility Banded Shoulder (No Measure)


Shoulder Press

Every 3 minute, for 15 minutes (5 sets):

Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (1 sets):

Push Press x Max Reps @ 80-85% of today’s 1-RM


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Compare today’s training results with 5/24/17. Scale in a way that allows you to go unbroken on reps. Take good notes for the next time we tackle this workout.

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