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.
