Part 1. (15 minutes)
Shoulder Press 5 reps @ 75% of 1RM
Shoulder Press 3 reps @ 85% of 1RM
Shoulder Press 1+ rep @ 95% of 1RM
Rest as needed between sets.
Part 2. (10 minutes)
Row, 750 m
30 Front Squats, 185/125 lbs
Rest 5 minutes
Part 3. (2 minutes)
As many reps as possible in 2 mins of:
Standards: – drop to the ground however you like – your CHEST must touch the ground at the bottom – stand up however you want – jump and clap at the top (your feet MUST leave the ground and you MUST clap overhead) – it doesn’t matter how high you get off the ground, as long as the feet leave the ground – the jump must be upright (ie. torso vertical while in the air)
Last done: July 12 2012
Kettlebell Seminar – Feb 23 2013 – Sign up!!!!
The Swarm Pre-Games – March 2 2013. First ever in house CrossFit Comp at Swarm. Click here for more details.
You guys need to sign up for these as soon as you can.