Workout of the Day
STRENGTH
Shoulder Press
Intermediate+
95%x 1 Rep x 2 Sets
95%AMRAP
Novice
3 sets x 8 Reps
Notes
INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 95% of your training max and perform two sets of 1 rep. For your third work set, perform as many reps as you can leaving 1 rep in reserve. Your goal should be to get 2-5 reps with a cap at 5 reps.
NOV: Perform 3 sets of 8 reps at the same weight. This is our final week doing 3x8s. You should feel like you could do another 1-2 reps if you had to. Next week we go to 3 sets of 6 reps with the goal of adding weight from what you did this week.
METCON
AMRAP 12:00
12 Box Jumps
10 Alternating DB Snatches
8 Kipping Toes-to-Bars
Notes
DB Snatch: 5 reps per arm, consider choosing a heavier weight than you typically grab for DB Snatch workouts!
T2B: 8 kip / 4-8 Strict / 8 Partial ROM / 16 Sit-Ups or Supine Leg Raises
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Check out our good friends Boz and Pat with their “Varied Not Random” podcast presented by BTWB. Great discussion on sustainability and CrossFit from two who have been in the game for quite a while!