Workout of the Day
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
5 Rounds for time of:
15/12 Calorie Row or 12/10 Bike
12 DB Push Presses
9 Box Jump Overs
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.