Tuesday June 18, 2019

H.O.T. Side CrossFit – CrossFit

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Shoulder Press (1-Rep MAX)

We just finished the 15-week program. If you would like to establish a new 1 rep MAX, we will be starting a new strength program next week. Spend 15-20 minutes working up to your 1-rep Max.

If you don’t want to do a 1-rep MAX, use the time to work on form or speed time warming up for WOD or doing some mobility.

Metcon (AMRAP – Reps)

AMRAP (10 minutes)

3 Thrusters (95/65),

3 Toe-to-Bar,

6 Thrusters,

6 Toe-to Bar,

9 Thrusters,

9 Toe-to-Bar

and so on…….

rest 5 minutes

Metcon (5 Rounds for reps)

On the 2:00 minutes x 5 rounds

25/18 Cal Row &

Max Wall Balls (20/14)

Score = Total Wall Balls each round

Rest 30 seconds after each 2:00 minute interval