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CROSSFIT
STRENGTH:
Push Press
Build to a Heavy 3 reps
CONDITIONING:
“Kick, Push”
AMRAP 12:
3 Push Presses
3 Toes to Bar
3 Calorie Assault Bike
6 Push Presses
6 Toes to Bar
6 Calorie Assault Bike
…[Add 3 Reps Every Round]
:: OUTDOOR / VIRTUAL WOD ::
27-21-15-9:
Double Dumbbell Push Press
After Each Set:
100 Meter Farmers Carry
WHITEBOARD BRIEF
Your score at the end of the 12 minutes is total reps completed
With the right weight and variations, you can expect to get to or through the round of 15
Let’s view the early, single digit rounds as the buy-in to the workout
Speed here matters far less than being able to sustain your intensity through the double digit rounds
The early rounds will go by very quickly, so set yourself up for a good second half of the workout
The following approach can work well for the three movements today:
Steady bike pace that allows for big sets of push presses
Large sets of push press (1 set for single digit rounds, 2 sets in double digit rounds)
Break the toes to bar up into quick, manageable chunks from the beginning (Sets of 3-6)
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