CrossFit – Mon, Dec 30
Holiday Schedule
Shoulder Press (Weight)
Opt.1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2 -Build- 5×8 @ 65% of 1RM
Opt. 3 -Open Prep-
Sub Shoulder Press for Bench Press
For Time: (Time)
5 Rounds
15 1 arm DB Snatches
15 sit-ups/ W. sit-ups
50 Double/Single-unders
16 min cap
Open Prep (AMRAP – Reps)
Handstand Push-ups
5 Max-Efforts for total reps
-Rest 2 mins between sets
Rx Strict
Rx+ Kipping (If you have 2-3 strict HSPUs)
Please don’t ever go to failure on HSPUs. Leave 2-3 reps in the tank on each set.
See video for progression below
New Years Eve 10am class only
New Years Day-Closed
Saturday 9am class only. No Open Gym. 10:30 Nutrition Workshop
Regular schedule all other days