Max Effort Press x3

CrossFit Hammermill – CrossFit

WARM-UP

15:00

9:00

~ 10 cal bike or 20 cal row

~ 10 yard Spiderman

~ 5 Strict Presses … Increasing in weight each round

6:00

~ Mobility & Burgener

.

STRENGTH

@15:00 /15:00

05:00 … Use this time to continue to “Grease the Groove” … Get a perfect press!

10:00 … 3 or 4 heavy sets … ending on a max 3 rep press

Press (1 x 3)

Front Press, Strict

WORK

@ 35:00 /15:00

AMRAP 15

Utilizing 1 bar ~ @ heaviest 3 rep Press # from today.

~ 5x Floor Press

~ 5x Bent Row … Floor to Chest … No bouncing!

~ 30 Dubs (Rx) /90 Singles

Score: Reps from the Floor Press & Bent Row Only … Dubs are just for FUn.

Metcon (AMRAP – Reps)

Press & Pump

Accessory Work

100 Banded Tricep Extensions

Leave a Reply

Your email address will not be published. Required fields are marked *