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WOD 20170314

13
Mar

WOD 20170314

CrossFit

Strength
EMOM for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

rest 2 min then-

E2MOM for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
1RM

Metcon
6 Push Presses (135/95 lbs)
12 Ring Dips

2 min amrap

Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work

Coaches choice abs


Base Camp

Strength
Three sets of:
Strict Shoulder Press x 8 reps @ 2111
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds

Metcon
6 Dumbbell Push Presses
12 Push-Ups

2 min amrap

Rest 2 minutes, and repeat for a total of 4 sets – 16 minutes total time, 8 minutes of work.

coaches choice abs

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