CROSSFIT
STRENGTH:
In 15:00…
STRICT PRESS
1 x 5 @ 50%
1 x 3 @ 60%
1 x 1 @ 70%
1 x Max Reps @ 75%
*Rest 1:00 - 3:00 Between Sets
*If you complete 11-14 reps for your max set, increase your Strict Press 1RM by 5#. If it’s 15+, increase your Strict Press 1RM by 10#.
WOD:
4 Rounds For Time:
20 Burpees
50 Double Unders
12-9-6-3 Ring Dips
GOAL: 15-20:00
SCALING:
BURPEES
-Reduce Reps
DOUBLE UNDERS
-75 Single Unders
-12/10 Calorie Ski Erg
RING DIPS
-Reduce Reps
-Banded
-Dips Between boxes/GHDs
-Bench Dips
-Push Ups
COMP:
3 Ring Muscle Ups Each Round
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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