CrossFit
Today should be a fun workout with three different parts. We are going to start with some strength work on the push press. I want you to bring the intensity while they get pretty heavy, but keep your mechanics on point. The first two sets will be 3 reps while the third is 3+, I want you to shoot for 4-6 reps but make sure they are good Push Presses, no Push Jerks.
Part 2 I want you to sprint on the rower for 50/40 Cals then hop off and crush the 50 up downs. Work hard and fast and see what you got today.
Part 3 - Grab a partner and go for a 400M Farmer Carry. 1 set of heavy KBs switch when you need to.
STRENGTH
Push Press 3 X 3
Set 1 - 65-70% x 3
Set 2 - 75-80% x 3
Set 3 - 85-90% x 3+
WORKOUT
FOR TIME
50/40 Cal Row
50 Up-Downs
PARTNER FINISHER
IN TEAMS OF 2...
FOR TIME
400m KB Farmer Carry
Rx 53/35#
Rx+ 70/53#