03/23/2015

Main – CROSSFIT

(No Measure)

10 minute skill workshop:

Pistol progressions-

Fitness:

20 pistols to med ball or with counter weight

Performance:

20 unassisted alternating pistols

https://www.youtube.com/watch?v=b4q0kqmF608

Metcon (AMRAP – Reps)

Fitness:

5×5 Shoulder Press

*Record heaviest set

Performance:

E3MOM x 12 minutes:

Shoulder Press-

65% x 5, 75% x 5, 85% x 5+

Then..

1 set max reps @ 65%

*Record the total reps that you got for set of max reps @ 85% of your training max.

Metcon (AMRAP – Reps)

Two rounds for max reps:

1 minute max wallballs

1 minute rest

1 minute max burpees

1 minute rest

1 minute max OHS

1 minute rest

Fitness-

Empty barbell

Performance-

95/65

*Score is total reps accumulated during the 6 working sets.

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