CrossFit – Mon, Dec 12

11
Dec

CrossFit – Mon, Dec 12

Announcements

Make sure to get your orders in for the WSCF Christmas Shirts ASAP!!Click Here

Westshore CrossFit – CrossFit

Warm-up

PVC SWITCH WARM-UP GAME (No Measure)

On 8 Min Clock :
Athletes stand in a circle, and each athlete holds a PVC upright.
The coach calls “left” or right,” and the athletes rotate to the next PVC.

-The game’s object is to ensure the PVCs do not fall as the athletes rotate.

-The group must do penalty reps if an athlete drops a PVC or falls.

Loading Up

3-4 sets:

4 push presses (increase weight each time)

:30 row

1 set:

8 push presses (workout weight)

WOD

MetCon (AMRAP – Rounds and Reps)

AMRAP 8:

200/250-m row

8 push presses (105/155 lb)

SX

AMRAP 8:

1 Min Row

8 push presses (75/115 lb)(35/45 lb)
-Push press weight, somewhere between 50-60% of priorone rep max.

Post WOD Strength

Push Press (On a 10:00 clock for load:
Build to a heavy 2 rep push press)

– From the Rig

– 8-9 RPE

Cool Down

Stretch (Checkmark)

3 sets:

:30 reach, roll and lift

20 banded pull-aparts