CrossFit – Wed, Dec 14

American Fit Co Northwest – CrossFit

Warm-up

3 Rounds:

1:00 Bike

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Deadlifts

Strength

Build to opening weight for Push Press

5 @ 30%

5 @ 40%

3 @ 50%

3 @ 60%

1 @ 70%

1 @ 80%

Push Press (On the 2:00 x 6 Sets:
3 Reps @ 80%
8 Reps @ 60%
3 Reps @ 80%
8 Reps @ 60%
3 Reps @ 80%
8 Reps @ 60%)

Strength

Build to opening weight for Back Squats

5 @ 30%

5 @ 40%

3 @ 50%

3 @ 60%

Back Squat (On the 2:30 x 6 Sets:
7 Reps @ 65%
5 Reps @ 68%
3 Reps @ 70%
7 Reps @ 68%
5 Reps @ 70%
3 Reps @ 73%)

Accessory Work

3 Rounds:

10 Wide Grip Strict Pullups

Max Set DB Floor Press