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7/29/19

7/29/19

CrossFit Valitus – CrossFit

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Shoulder Press (3×5 light then 3×3 heavy)

12 Minutes to Complete

The 3×3 should be at the same weight for all sets. Use the 3×5 to warm up to your working weight.

Straight into …

Push Jerk (E2MOM x 5)

3 Push Jerks

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 70%

Set 5: 70%

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12min

Beef Jerky

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges (53/35)

7 Push Jerks (165/115)

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