Monday, June 22, 2015

G'day fellow CrossFitters. 

First of all Happy Father's Day to all those wonderful fellas out there. Hope you all had a great day and are ready for a great week at the gym. 

Here is what we have in store for you to get your week started. 

Strength

Strict Press x 5reps x 5sets

Now that we have our 1RM push press we can start building upon this to up this number in the not so distant future. Today we'll get those shoulders a bit stronger without the use of the hips. Use your five sets to build up in weight after a solid warmup. 

Conditioning

5-4-3-2-1

  • Power Cleans (95/65lbs) (135/95lbs)
  • S2OH
  • 20 DU's or 60 SU's

Try to string the first two movements together for each of your sets and then move through the double or single unders to get rested for your next set. Yes, use them as rest so you can grab that bar and go again. 

The way the workout is formatted is that you will do 5 power cleans and then 5 S2OH and then 20 DU's or 60 SU's and then 4/4 and again the 20 DU's or 60 SU's and move your way down the ladder until you hit 1/1. 

- Team 782