cross151

Main – CrossFit

Weightlifting

Strict Press (Find 1RM)

aka Shoulder Press
Do this if you missed Strict Press max in the last two weeks.

Strict Press (1×3@60%, 2×3@70, 2×3@80, 3×1@90)

aka Shoulder Press
If not maxing. Record your 90% lift if made.

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD 14 min AMrap

10 Hang Cleans Power

10 Push Press

10 Ring Dips

Run 600m

RX (115/85) RX+ (135/95)
Try and pick a weight you can do bar movements unbroken.

11/05/2014

11/6/14

Main – CrossFit Weightlifting Strict Press (Find 1RM) aka Shoulder PressDo this if you missed Strict Press max in the last two weeks. Strict Press (1×3@60%, […]
11/04/2014

11/5/14

Main – CrossFit Weightlifting Snatch (Find 1RM) Metcon (Weight) 8 EMOM Snatch grip DL +High Pull + Full Snatch + OHS 0-2 min 60%; 3-5 min […]
11/03/2014

11/04/14

Main – CrossFit Weightlifting Back Squat (Find 1RM) Front Rack Bulgarian Split Squat (4×5 AHAP each leg) Foot on a bench or box.If not finding 1RM […]
11/02/2014

11/3/14

Main – CrossFit Weightlifting Clean and Jerk (Find 1RM) Metcon (Weight) EMOM 9 Min 0-3 min 70% Full Clean + Power Clean + Full hang Clean […]