Friday 7.5.19 CrossFit

CROSSFIT

STRENGTH

Shoulder Press 5-4-3-2-1+

METCON

“Jones Bones”
AMRAP 12
10 T2B
10 S20H
200m Run

FINISHER

KB Curls: 4 x 10

KIDS/TEENS

REST DAY

WHITEBOARD BRIEF

– Strength: Today you will take 8-10 sets and build to a 1RM Shoulder press. 5,4,3,2,1+ means you will start at 50% and add 10% per set until 90% of old 1RM. No more than 3-4 singles above 90%, including 1-2 attempts at a new 1RM. The goal is to hit a PR of 5#s. This was last tested on 4/19 (only applicable if you were a BP client when it was last tested.)
– Metcon: Bones Jones is a BP benchmark last performed on 3/29 (only applicable if you were a BP client when it was last tested.) A good goal for today is to keep all of your round splits within 30 seconds of one another; to do so we need to avoid redlining. Meaning we want to have another “gear” in reserve that would allow us to go faster if we absolutely had too. Scale and modify accordingly so that S2OH/T2B variations can be completed in no more than 2 sets.

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By | 2019-07-04T09:15:08+00:00 July 4th, 2019|Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Friday 7.5.19 CrossFit