Thursday, September 23

21
Sep

Thursday, September 23

Crossfit Garage – CrossFit

View Public Whiteboard

Warm-up (No Measure)

´╗┐Tabata 1 (:20 on, :10 off):

Movement 1: Strict Press

Movement 2: Up-Downs

Tabata 2 (:20 on. :10 off):

Movement 1: Push Press

Movement 2: Step-ups

Specific:

1. Jump and land with hands at the side X 3

2. Jump and land with hands at the front rack X 3

3. Jump, punch, and land X 3

4. Push jerk (Empty Barbell/PVC pipe) X 3

Weightlifting

1 Strict Press + 2 Push Press + 3 Push Jerk

E3MOM X 6
*athletes may build across these sets as long as form maintains

– log as 1×1 complex

Metcon

AMRAP 4 S2O Box Jump (AMRAP – Rounds and Reps)

AMRAP X 4:

3 Shoulder to Overhead (135/95)

5 Box Jumps (24/20)

-Rest 1 Minute-

*Repeat*
Total time on clock: 9:00

*athletes pick up where they left off from round 1 into round 2

Bright Spot

Shoulder Press

Push Press

Push Jerk

Box Jumps