Monday CrossFit

CrossFit Orenda – CrossFit


Warm-up (No Measure)


Wall Slides x 10 reps @ 2020

Y’s, T’s & W’s x 5 reps each


Push Press

Five sets of:

Push Press x 5-6 reps @ 11X2

Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.


Metcon (AMRAP – Rounds and Reps)

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

40 Double-Unders

20 Alternating Dumbbell Snatches (55/35 lbs)

80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet down and back, switch arms on return back)

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