Warm Up: Standard
Practice: Shoulder Press 3x10 reps at 40-50% of 1 rep max; strict shoulder press. No hip or leg involvement
Train:
21/15/9
55# Dumbbell Swings
24" Box Jumps
Push-ups
American standard for DB Swings; arm has to cover ear hole at the top
Box jumps at 24 inches and you must come to full hip extension on top off or above the box
Push ups to CrossFit standard
You know the drill
Time Frame: 4-6 minutes
Comment: post your practice weight and your training time
Post: stretch it out
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Sela- Practice: 3x10 @ 80lbs Train: RX'd plus red t-band for push ups 3:05
ReplyDeleteUrias, P: 3x10 @ 95lbs.
ReplyDeleteT: RX'd 5:25
Pfeifer: P 3x10 95LB T RX @ 5:28
ReplyDeleteI'm gonna need to get with u, Kyle to see how you're doing this shit - I'm
ReplyDeletewilling to admit that you've become a manimal and I've become a turd, but not before we confer...
practice - 3x 10 negatives at 95#
train - 5:20
Hudak: Practice 3X10 @80 lbs
ReplyDeleteTrain: RX @ 3:27. Loved this one!