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Tuesday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

With a pair of light-moderate DBs…

AMRAP x 6
6 DB Suitcase Lunge
6/6 Arnold Press
6/6 Single Arm DB Sumo Deadlift
6 Push Ups to Down Dog

Push Press Prep:
1 Round without Barbell, 1 Round with Barbell
5 Dip, Pause & Stand
5 Dip, Pause & Punch
5 Dip & Drive
5 Push Press w/2s Pause overhead.

Strength

Push Press (5-3-1)

5-3-1
Push Press

*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 4 MINUTES
2 DB Devil’s Press 12.5/7.5 (Rx+15/10)
6 DB Push Press
8 DB Alt. Suitcase Lunges

-Rest 1:00-

Repeat!

*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.

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