WOD

06-11-19

By June 11, 2019 No Comments

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Shoulder Press (12 Minutes to a heavy 5)

At 3..2..1.. Go, Begin loading your barbell to spend 15 minutes working up to a heavy set of 5 strict press. No hip or knee dip of any kind.

Target percentage: 80-85%

Warm-up

2 Rounds:

5 SA DB PP ea- Rd1: warm up load-Rd2: Working load

8 Burpees

8 Russian Swings Rd1: 8 American Swings Rd2

Bill Self (AMRAP – Rounds and Reps)

AMRAP 15

RX+

20 SA DB Push Press 50/35-10R/10L

15 Burpees

10 KBS 70/53

RX

20 SA DB Push Press 35/20-10R/10L

15 Burpees

10 KBS 53/35 50+ 44/26

SADPTD:

20 SA Press 10R/10L 25

15 MB Burpees 12#

10 KB Swing-2 arm- 26#

Scale: PP DB load, mod burpee, KB load

Cool Down

1. 5 min bike

2. 3 POS Shoulder floss: 3 min per side

3. Hip Floss: 3 min per side

4. Hamstring Floss: 3 min per side