May 23, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press

Take 7-10 Minutes to Load to 90%

Every 2 Minutes for 14 Minutes:

2 Reps @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

20 Shoulder to Overhead (115/75)

10/5 Ring Dip

*Every 3 Minutes: 10 Burpee*

———————————————

Rx+

20 S2OH (135/95)

10/5 Dip from Top of MU

Competition Side Work

Split Jerk (10 x 1 @ 80%)

Work on Technique NOT Maxing Out.

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