190514

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Shoulder Press

*ADD +5lbs TO WORKING MAX FROM LAST WEEK

Warm Up Sets

5@40%, 5@50%, 3@60%

Working Sets

3@70%

3@80%

+3@90%

*REMINDER THAT THIS IS BASED OF YOUR WORKING MAX WHICH IS 90% OFF OF YOUR TRUE 1RM

High-Hang Snatch

5×2 @55+%

Metcon

Fraternal (Time)

A) 800m Run

30 Snatches (135/95)

OR

B) 2 Rounds

400m Run

15 Snatches (135/95)

*Every athlete will flip a coin to determine which one they do

Accessory

3 sets

DB Cuban Press x6 (use trainer bar or -2.5 plates)

Banded Face Pulls x25

Hollow Rocks x15-20

Speak Your Mind

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