March 10, 2020

CrossFit

Warm Up:
OH Shoulder Prep
3rds
2 Wall Walks
8/8 Half Kneel Single Arm DB/KB Press (Tempo 2111)
5 Push Press @ 50%, 60%, 70% of 1RM PP

Strength: Push Press
4 x 4 @ 85%
*Weight from 2.19.20*
Warm Up WOD Movements Between Sets

WOD:
12min AMRAP
10 Box Jump
20 KBS – American (53/35)
20 S2OH (115/85)
20 KBS – American
15/15 Lateral Hops
20 KBS – American
*S2OH should be heavier than 3.3.20*

QuickFit

Warm Up:
2rds
2 Wall Walks
8/8 Half Kneel Single Arm DB/KB Press (Tempo 2111)
10 Tuck Jumps

WOD:
12min AMRAP
10 Box Jumps
20 KBS – American (53/35)
20 DB Push Press
20 KBS – American
15/15 Lateral Hops
20 KBS – American

Barbell
Close grip bench 5×5
Rack pulls 4×10
DB weighted step down 4×8/8
Superset x5
A) 10 Barbell reverse curl
B) 10 Box Dips
Superset x4
A) 25 KBS
B) 25 crunches