CrossFit
Strength
Push Press [Video]
Complete sets of 5-4-3-2-1 reps.
Start at 70% of your 1rep and build into a heavy single.
Conditioning
AMRAP in 17 Minutes:
• 20 Power Cleans (#135/95 Rx; 15 reps #185/125 for Rx+)
• 20 Pull-ups (10 Ring Muscle-ups for Rx+)
• 20 Dumbbell Push Press (#50/35; 15 Handstand Push-ups for Rx+)
Bootcamp
7 min
12 Length run
AMRAP
15 Wallball shots
15 Knee tucks on ball
7 min
12 Length run
AMRAP
15 Slam ball
15 Push press
7 min
12 Length run
AMRAP
15 vups (weighted)
15 Plank jacks
7 min
12 Length run
AMRAP
15 Hatemakers
15 Grasshoppers
*1 min rest between workouts