09/10/2018

Storm King – CrossFit

Weightlifting

Smoking Shoulders Warm-up (No Measure)

AMRAP 10:

250m row or 200m Run

30 Sec Plank Hold

10 Shoulder Press PVC or Empty Bar

10 Pushpress

10 Pushjerk

10 Snatch Balance

Weightlifting

Shoulder Press

Take 10 Mins to build up to starting weight.

Every 2 minutes, for 12 minutes (6 sets):

Strict Press

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Sets 3-4 – 2 reps @ 80-83%

*Sets 5-6 – 2 reps @ 85-88%

Metcon

Metcon (AMRAP – Rounds and Reps)

Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:

3 Dumbbell Man-Makers (50/35 lbs)

6 Strict Pull-Ups

9 Burpees

(Rare partner workout on a Monday. Scale and have fun. 911 WOD tomorrow)

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