CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Shoulder Press (12 Minutes to a heavy 5)
At 3..2..1.. Go, Begin loading your barbell to spend 15 minutes working up to a heavy set of 5 strict press. No hip or knee dip of any kind.
Target percentage: 80-85%
Warm-up
2 Rounds:
5 SA DB PP ea- Rd1: warm up load-Rd2: Working load
8 Burpees
8 Russian Swings Rd1: 8 American Swings Rd2
Bill Self (AMRAP – Rounds and Reps)
AMRAP 15
RX+
20 SA DB Push Press 50/35-10R/10L
15 Burpees
10 KBS 70/53
RX
20 SA DB Push Press 35/20-10R/10L
15 Burpees
10 KBS 53/35 50+ 44/26
SADPTD:
20 SA Press 10R/10L 25
15 MB Burpees 12#
10 KB Swing-2 arm- 26#
Scale: PP DB load, mod burpee, KB load
Cool Down
1. 5 min bike
2. 3 POS Shoulder floss: 3 min per side
3. Hip Floss: 3 min per side
4. Hamstring Floss: 3 min per side
