July 7, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Push Press (3 – 3 – 3)

Take 10 Minutes to warm up to 85% and then:

Every 2 minutes for 6 minutes complete:

Push Press

3 Reps @ 85%

3 Reps @ 85%

3 Reps @ 85%

Metcon

Metcon (Time)

Three Rounds for TIme:

30 Wall Balls (20/14)

15 Russian Kettle Bell Swings (53/35)

———————————————-

Rx+

30 Wall Balls (30/14)

15 Russian KBS (70/53)

**Time Cap – 10 Minutes**

Competition Side Work

3-Position Squat Clean

(high hang, mid-thigh, and then from the floor)
Complete One Barbell Complex for 5 sets.

Go for perfect mechanics. Work at about 70% of your 1RM.

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