6.6.18

CrossFit 972 – CrossFit

View Public Whiteboard

Weightlifting

1RM Push Press

Take about 20 minutes to complete the following:

Set #1 – 3 Reps @ 50% of estimated 1RM PP

Set #2 – 3 Reps @ 60% of estimated 1RM PP

Set #3 – 3 Reps @ 65% of estimated 1RM PP

Set #4 – 2 Reps @ 70% of estimated 1RM PP

Set #5 – 2 Reps @ 75% of estimated 1RM PP

Set #6 – 2 Reps @ 80% of estimated 1RM PP

Sets #7 and Beyond – 1 Repetition, climbing, until we reach out 1RM for the day.

Metcon

Floor It (Time)

Every 4:00 x 4 Rounds:

100′ Walking Lunge

15 Deadlifts (185/135)

15/12 Calorie Assault Bike

RX: Unweighted Lunges

RX+: 50ft Weighted (50/35) and 50ft Unweighted; Deadlift 205/145

*Score is slowest time

Extra Work

Metcon (AMRAP – Reps)

3 Sets:

Max Effort Bodyweight Bench Press

Directly into…

Max Effort Push-ups

Rest as needed following push-ups.

Score is total number of reps