Monday
Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps *spend 8-10 min on each piece building to a solid heavy single strict press, then a solid heavy triple push press and finally a solid heavy set of 5 push jerk.
Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps *spend 8-10 min on each piece building to a solid heavy single strict press, then a solid heavy triple push press and finally a solid heavy set of 5 push jerk.
WOD: A. Build to a 3rm front squat. (~15min.) *warmup: 8-10x empty bar, 6-8x 40-50%, 4-6x 50-60%, 2-4×60-70%, 3×70-80%, 2-3 attempts at a max. Goal is to hit 85%+ for 3. All warmup % based off 1rm. B. Build to a 3rm push press. (~10-12min.) *same warmup structure as front squat. See Previous Results HERE
The 5th cycle of 2015 will be geared towards traditional CrossFit- General Physical Preparedness, with a few more strength pieces added in compared to session 4. We will follow a 5 on-2 off schedule, with team workouts on Saturdays for fun days and a complete rest day on Sundays. The template encourages new skill development,