Workout of the Day
STRENGTH
Shoulder Press
1xAMRAP
Notes
Work up to the weight you’ve been using the past two weeks and perform one AMRAP set with no pause at the bottom. Try to hit 6-10+ reps leaving 0-1 reps in reserve. Below is an example of what your warm-up sets should look like prior to your AMRAP.
If you did not perform the prior two weeks presses work up to a heavy set of 5.
Target weight: 105 lbs
45×10
65×5
85×2-3
95×1
105xAMRAP
METCON
5 Rounds for time of:
15/12 Calorie Row or 12/10 Bike
12 DB Push Presses
9 Box Jump Overs
Notes
The Row/bike should take you around a minute, adjust calories as needed.
Try to go a little heavier than normal on the Push Presses while still remaining unbroken (+/50/35/20/-)
CrossFit Group Class Programming Template (WK6/9)
This past weekend our beloved Pilates coach Frank was thrown a belated 50th birthday party after class. Super cute!! Happy Birthday Frank!
Cueing the Shoulder Press
CrossFit senior seminar staff Chuck Carswell discusses coaching the Shoulder Press during a CrossFit Level 2 seminar.