12-04-2019

michael@crossf…
Wednesday, December 4, 2019 - 02:30

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#