CrossFit – Tue, Dec 3

BayWay CrossFit – CrossFit

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General Warm-up (Checkmark)

AMRAP 5:

10 alternating Spiderman stretches

5 strict presses (35/45 lb)

5 up-downs

5 push presses (35/45 lb)

10 alternating plank reach-throughs

241203 (3 Rounds for weight)

– RX –

For load:

Shoulder press

3-3-3-3-3

Push press

2-2-2-2-2

Push jerk

1-1-1-1-1

– Record the heaviest load for each movement.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Same as Rx’d

– MASTERS 55+ –

Same as Rx’d

Shoulder Press

Push Press

Push Jerk

Stretching (Checkmark)

2 sets:

:30 reach, roll, and lift

20 banded pull-aparts

– AT-HOME – (9 Rounds for reps)

3 sets:

Max-reps unbroken DB shoulder presses

– Rest 3:00 between sets.

3 sets:

Max-reps unbroken DB push presses

– Rest 2:00 between sets.

3 sets:

Max-reps unbroken DB push presses

– Rest 1:00 between sets.

– Athlete chooses the load.