Friday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up.

Wall Slides x 5 @ 3131

Y’s, T’s & W’s x 5 per position

Every minute on the minute for 9 minutes (3 sets):

Station 1 – Press from Jerk Receiving Position x 5 reps

Station 2 – Tall Jerks or Jerk Balance x 3 reps

Station 3 – Russian Step-Ups x 10 per leg

Weightlifting

Shoulder Press

Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:

Strict Press

Set 1 – 5 reps @ 75%

Set 2 – 3 reps @ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 87%

Set 5 – 2 reps @ 90%

Set 6 – 1 rep @ 95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:

Strict Press x 8 reps @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

300/250 Meter Run

20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)

20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 55/35 lb KB/DB)

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