8/10/15 – Pressing Work

CrossFit Performance

STRENGTH

A. Press @22×1, 3×3

B. Push Press, 3×5

METCON

For Time

75 Wall Ball (20/14)

800m Medball Run

75 Wall Ball

CrossFit Fundamentals

STRENGTH

Thruster, 5×5

METCON

15 min AMRAP

20 Air Squats

10 Thrusters (65/45)

10 Burpee Over the Bar

Strength Class

A. Low Hang Snatch + Below Knee Snatch, 65% 1RM, +5%, x5

B. Snatch Grip Deadlift + 3 position :03 pause down + 3 position :03 pause up, Rest :90, x4

Start with final load of A

C1. KB Press + Walking Lunge, 3×4.8, rest as needed

C2. Superman Hold, 3x:30, rest as needed