Crossfit Garage – CrossFit
Weightlifting
Shoulder Press (10-8-6-4-2)
*Superset: 40-meter Farmers Carry AHAP (11 gym mats length-wise, down and back with KBs)
– 2:00 between sets (between sets of shoulder presses)
– barbell may be received from rack
Score: load for Shoulder Press (all 30 reps at same weight)
– log KB weight used (total weight x 2 KBs) in notes
Blue KB: 70 lbs
Black KB: 53 lbs
Red KB: 35 lbs
Green KB: 20 lbs
Metcon
Metcon (Time)
3 Rounds:
12 KBS 53/35
10 S2O 95/65
*Rest :30 between rounds*
Rx+
70/53
115/85
– barbell received from ground
*Score: Total time including rest periods
S2O: Shoulder Press, Push Press, Push Jerk, Split Jerk
Bright Spot
Push Press
Push Jerk
Split Jerk
Intended Response
Choose the weight load today that allows you to cycle through the
movements unbroken; if movements have to be broken up into more than two sets – scale the load. This workout is intended to be quick and essentially the only rest coming from the built-in :30 rest