CrossFit – Wed, Jan 15
Push Press Total Load (5 Rounds for reps)
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
Rest 2-3 minutes btwn sets
- Starts off the rack
- Add weight each set or same weight for all sets
- RX Sets are to be unbroken. Rest on your shoulders or overhead if needed.
Metcon (AMRAP – Rounds and Reps)
3 Rounds x AMRAP 5:
30/24 Calorie Row
15 Burpees to a target
30 Wallballs 20/14lbs to 10/9′
15 Burpees to a target
*Rest 5 minutes btwn Rounds
*Pick up where you left off
*Target Score: 2.5 – 5 Rounds
* Score is total Rounds + Reps
Extra Work
[PART A] using 2 Dumbbells
3 Sets For Quality:
10 Single-Arm Dumbbell Strict Press (R)
10 Single-Arm Dumbbell Strict Press (L)
*Opposite Arm In Support Position Overhead
[PART B]
4 Sets For Quality:
50′ Mixed Dumbbell Overhead/Front Rack Carry (R/L)
50′ Mixed Dumbbell Overhead/Front Rack Carry (L/R)
• Rest 2 Minutes Between All Sets
(one DB in Front Rack and one DB locked out overhead)
50′ = 8 mat lengths
